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Historic, Archive Document 

Do not assume content reflects current 
scientific knowledge, policies, or practices. 





QUICK k EASY 



COMMODITY RECIPES 

for the Food Distribution Program on Indian Reservations 



United States 
Department of 
Agriculture 



Food and Nutrition Service 
PA-1449 



Use of commercial names does not imply approval 
or endorsement by USDA. 

April 1990 



n n ii n n n n n n n n 

Contents 



Recipes 

Biscuits, Breads, Cereals, Dumplings, and 

Muffins 1 

Fruits and Vegetables - Hot and Cold 13 

Meat and Fish Main Dishes - 

Baked in the Oven 24 

Meat and Fish Main Dishes - 

Cooked on the Stove 33 

Soups and Stews 37 

Gravies, Sauces, Spreads, Syrups, 

and Toppings 43 

Beverages, Snacks, and Special Occasion 

Foods 57 

Healthy Food Habits 

Seven Ways to Eat for Better Health 71 



n n n n n n n n n n n n 



Plan Meals for Better Health 72 

Cook for Better Health 73 

A Pattern for Daily Food Choices 74 

Meal Ideas 75 

Using Commodity Foods 

Some Available Commodity Foods 76 

How Much or How Many Are There? 77 

Making Convenience Foods 

From Commodities 78 

Using One Food in Place of Another 79 

Spices and Other Foods To Have 

on Hand 80 

Recipe Index 81 

Acknowledgments 



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Biscuits, Breads, Cereals, Dumplings, 

and Muffins 



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Preface 



To the Cook, the Baker, and All the Food 
Makers 

This collection of recipes was gathered specially 
for American Indians who get commodity foods 
from the Food Distribution Program on Indian 
Reservations. American Indians and people who 
work with them from all over the country sent us 
some great recipes for using United States 
Department of Agriculture (USDA) commodity 
foods. A list of contributors is inside the back 
cover. From the recipes we received, we picked the 
ones for this book that: 

• taste good 

• use commodities for at least half of the 
ingredients 



• use few pots and pans 

• are quick and easy to make 

All of the recipes have been tested with commodity 
ingredients. After each recipe was made, it was 
taste-tested by American Indians from several 
different tribes. 

This is not a diet recipe book. However, many 
recipes were changed to use less sugar, fat, and 
salt than usual, but still taste good. As a result, 
some of the recipe names changed too. The 
USDA commodity foods used in each recipe are 
typed in bold letters. The amount of calories, 
carbohydrates, protein, fat, and sodium for one 
serving is given at the end of each recipe. This 
feature will help you to plan and serve healthy 



meals. Make each recipe as it is in this recipe 
book. If you change a recipe or the size of the 
servings, the nuthent information will change too. 

People who are on special diets and need to be 
more careful about eating too much sugar, fat, or 
salt should talk to their doctor, nutritionist, or 
dietitian. 

The meals you cook using these recipes and 
commodity foods should be nutritious and taste 



good. Some of the recipes are old and some are 
new. But all of the recipes should be quick and 
easy to do. 

"May the warm winds of heaven 
Blow softly on your house 
May the Great Spirit 
Bless all who enter in." 

Anonymous 



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II II ii II m 



Honey-Cornmeal Drop Biscuits 




Makes 10 biscuits 

1% cups master mix (recipe 12) 
V2 cup Cornmeal 

V2 cup Milk, made from nonfat dry milk powder 
2 tablespoons Honey 



Mix all ingredients until a soft dough forms; 
then beat with a spoon for 30 seconds. 
Drop dough by rounded spoonfuls onto an 
ungreased cookie sheet. 
Bake at 450°F for 10-12 minutes, until brown. 



Nutrition information for 1 biscuit 

Calories = 151 Carbohydrates = 21 grams Protein = 3 grams Fat = 6 grams Sodium = 87 milligrams 



Whole-Wheat Flour Tortillas 




Makes 10 tortillas 

1 Vz cups Whole-Wheat Flour 

2V2 cups All-Purpose Flour 

V2 cup Nonfat Dry Milk powder 

1 tablespoon plus % teaspoon baking powder 

V2 cup Shortening 

1 cup warm water 



1. Combine both flours, dry milk powder, and 
baking powder in a bowl. 

2. Blend in shortening with a fork until mixture 
looks crumbly. 

3. Slowly add warm water to mixture, using one 
hand to work it into a dough. 

4. Divide dough into 10 medium-sized balls. Roll 
out each ball of dough on a clean cloth until 
round, flat, and thin. 

5. Cook both sides on a moderately hot griddle 
without oil until light brown. 




Nutrition information for 1 tortilla 

Calories = 274 Carbohydrates = 38 grams Protein = 7 grams Fat = 11 grams Sodium = 165 milligrams 



Whole-Wheat Flour Tortillas - No Fat 




Makes 10 tortillas 

1 V2 cups Whole-Wheat Flour 
2V2 cups All-Purpose Flour 
V2 cup Nonfat Dry Milk powder 
1 tablespoon baking powder 
1 V2 to 2 cups warm water 



Combine both flours, dry milk powder, and 
baking powder in a bowl. 
Slowly add warm water to mixture, using one 
hand to work it into a dough. Use enough 
water so that the dough has the right texture 
and firmness. 

Divide dough into 10 medium-sized balls. Roll 
out each ball on a clean cloth until round, flat, 
and thin. 

Cook both sides on a moderately hot griddle 
without oil until light brown. 



Nutrition information for 1 tortilla 

Calories = 183 Carbohydrates = 38 grams Protein = 7 grams Fat = 0 Sodium = 165 milligrams 



Whole-Wheat Oatmeal Pancakes 

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Makes 10 pancakes, 4 inches each 

% cup Rolled Oats or Rolled Wheat 

2 cups water 

% cup All-Purpose Flour 
% cup Whole-Wheat Flour 
V2 cup Nonfat Dry Milk powder 
V2 cup Dry Egg Mix 

2 tablespoons sugar 

1 tablespoon baking powder 

V4 teaspoon salt 

Va cup Oil 



Add oats to the water and let stand 5 nninutes. 
Sift together both flours, dry milk powder, dry 
egg mix, sugar, baking powder, and salt. Add 
to oats. Stir only until combined. 
Add oil to oats mixture. Stir only until combined. 
Cook on a hot, lightly oiled griddle or fry pan 
until golden brown. Turn once when tops are 
covered with bubbles and edges look dry 



Nutrition information for 1 pancalte 

Calories = 189 Carbohydrates = 23 grams Protein = 6 grams Fat = 8 grams Sodium = 241 milligrams 

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Better Than Just Oatmeal 




Makes 4 servings, % cup each 

1 cup Rolled Oats 
V2 cup Orange Juice 

1 tablespoon Honey 

2 tablespoons Peanuts, chopped 
Va cup Evaporated Milk 

y4 cup Raisins (optional) 



1. Combine all ingredients in a small bowl. Mix 
well. 

2. Cover and refrigerate at least 8 hours or 
overnight. 

3. Serve plain or with milk. 

This tastes great. Try it as a summer breakfast 
instead of a hot cereal. It is a filling snack, too. 



Nutrition information for each cup serving 

Calories = 183 Carbohydrates = 31 grams Protein = 6 grams Fat = 5 grams Sodium = 39 milligrams 



Granola 




Makes 24 servings, 16 cup each 
V2 cup Honey 

V4 cup margarine or Butter, melted 

3 cups Rolled Oats or Rolled Wheat 

V2 cup Nonfat Dry Milk powder 

Va cup Whole-Wheat Flour 

1 cup Peanuts, chopped 

1 teaspoon cinnamon or nutmeg (optional) 

1 cup cut-up dried, pitted Prunes or Raisins 



Stir honey into melted butter. 

In a large bowl, combine oats, dry milk 

powder, flour, peanuts, and cinnamon. 

Stir honey mixture into dry ingredients. Stir until 

evenly coated. 

Bake in shallow pan at SOOT for 20 minutes. 
Stir every 5 minutes. 

Remove oatmeal mixture from oven. Stir in 
prunes or raisins. 

Cool and store in an airtight container. 



Nutrition information for eacli cup serving 

Calories = 137 Carbohydrates = 20 grams Protein = 4 grams Fat = 6 grams Sodium = 54 milligrams 

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Hot Cereal Mix 




Makes about 24 servings of cooked cereal, 
V2 cup each 

2/2 cups Rolled Oats 
1 cup Nuts, chopped 
1 cup Farina 

1 cup Whole-Wheat Flour 

V2 cup Nonfat Dry Milk powder 

1 cup Raisins, or cut-up dried, pitted Prunes 



1, Mix everything togetlier. 

2. Store in an airtight container until ready to 
cook. 

Makes 6 cups of dry cereal mix. 

To Cook the Cereal: 

1. Boil 172 cups water 

2. Stir in 1 cup of dry cereal mix. 

3. Reduce heat. Cook and stir for about 3 
minutes. 

4. Serve with milk and fruit or honey if desired. 



1 cup dry cereal makes 4 servings of cooked 
cereal, Vz cup each. 



Nutrition information for each V2 cup serving 

Calories = 135 Carbohydrates = 22 grams Protein = 5 grams Fat = 4 grams Sodium = 35 milligrams 



Farina Dumplings 




Makes 20 dumplings 

2 teaspoons margarine or Butter 
2V2 cups water 

2 cups Instant Potato Flakes 

2 tablespoons onion, chopped 
V2 cup Dry Egg Mix 
V2 cup Farina 

V2 cup Whole-Wheat Flour 



1. Measure butter and water into a large 
saucepan. Heat. 

2. When water starts to boil, remove saucepan 
fronn the heat. Stir in potato flakes and 
chopped onion. 

3. Measure, then mix together the dry egg mix, 
farina, and flour 

4. Stir dry mixture into potato mixture. 



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To Cook the Dumplings: 

1. Measure 2 quarts of water into a large 
saucepan. Bring to a boil. 

2. Drop dunnpling mix 1 tablespoon at a tinne into 
water. 

3. When dumplings come to the surface, lower 
the heat, cover pan, and let cook for 5 
minutes. 

4- Remove dumplings from water with a slotted 
spoon. Serve with milk gravy (recipe 44) or 
cheese sauce (recipe 47). Dumplings can also 
be cooked in stews or in soups. 



Nutrition information for 1 dumpling 

Calories = 62 Carbohydrates = 10 grams Protein = 2 grams Fat = 2 grams Sodium = 34 milligrams 



Cereal Muffins 



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Makes 12 muffins 

Va cup All-Purpose Flour 
V2 cup Whole-Wheat Flour 

1 tablespoon baking powder 

V4 teaspoon salt 

1 teaspoon cinnamon 

1 cup Ready-To-Eat Cereal (unsweetened), 
crushed 

1 cup Milk, made from nonfat dry milk powder 

2 tablespoons Honey or Corn Syrup 
Va cup Dry Egg Mix 

Va cup water 

3 tablespoons Oil 
V2 cup Raisins 



5. 



6. 



Turn on oven to 400°F. Lightly oil muffin pans. 
Stir together both flours, baking powder, salt, 
and cinnamon. Set aside. 
Put cereal and milk into a large mixing bowl. 
Stir to combine. Let cereal stand 1 to 2 
minutes to get soft. 

Add honey or corn syrup, dry egg mix, water, 
oil, and raisins to cereal mixture. Mix well. 
Add flour mixture to cereal mixture. Stir until 
just moist. 

Fill muffin pans to make 12 muffins. Bake for 
20-25 minutes, until tops are light brown. 



Nutrition Information for 1 muffin 

Calories = 132 Carbohydrates = 20 grams Protein = 3 grams Fat = 5 grams Sodium = 174 milligrams 



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Cornmeal - Whole-Wheat Muffins 




Makes 12 muffins 

1 cup Whole-Wheat Flour 

2V2 teaspoons baking powder 

1 cup Cornmeal 

Va teaspoon cinnamon 

Va cup Dry Egg Mix 

Va cup Nonfat Dry Milk powder 

1 cup water 

Vs cup Honey 

Va cup Oil 



1. Turn on oven to 400°F. Lightly oil muffin pans. 

2. Mix in one large bowl the flour, baking powder, 
cornmeal, cinnamon, dry egg mix, and dry 
milk powder 

3. Mix separately the water, honey, and oil. Add 
all at once to dry ingredients. Stir until just 
moist. 

4- Fill muffin pans to make 12 muffins. 

5. Bake for 25 minutes, until tops are light brown. 



Nutrition information for 1 muffin 

Calories = 166 Carbohydrates = 26 grams Protein = 4 grams Fat = 6 grams Sodium = 99 milligrams 



Pumpkin Muffins 



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Makes 12 muffins 

1 V2 cups Whole-Wheat Flour 

% teaspoon cinnamon 

V2 teaspoon ginger 

V2 teaspoon nutmeg 

1 % teaspoons baking soda 

V2 cup Raisins 

Vs cup Peanuts, chopped 

V2 cup Dry Egg Mix 

V2 cup water 

V2 cup Oil 

V2 can Pumpkin 



1. Turn on oven to 400°F. Lightly oil muffin pans. 

2. Measure dry ingredients into a large bowl. Stir 
until well mixed. 

3. In a different bowl stir water, oil, and pumpkin 
together until smooth. 

4. Add pumpkin mixture to dry ingredients. Stir 
until just moist. Do not beat. 

5. Fill muffin pans to make 12 muffins. 

6. Bake for 20 minutes, until tops are light brown. 



Nutrition information for 1 muffin 

Calories = 207 Carbohydrates = 19 grams Protein = 5 grams Fat = 13 grams Sodium = 173 milligrams 



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Whole- Wheat Master Mix . — . 

Makes about 12 cups of dry mix 

4 cups All-Purpose Flour 
4 cups Whole-Wheat Flour 

Va cup baking powder 
2 cups Nonfat Dry Milk powder 
2 cups Shortening 



1. Measure both flours, baking powder, and dry 
milk powder into a large bowl. Mix together 
very well. 

2. Cut in shortening with a fork until mixture looks 
coarse, like cornmeal. 

3. Store in a tightly covered container at room 
temperature. 

4. Use, as needed, when listed in other recipes. 



Hot Spicy Fruit 




Makes 6 servings 

1 can Peaches 
1 can Pears 

3 tablespoons Honey 
1 teaspoon cinnamon 



1. Drain both fruits. Throw syrup away. 

2. Combine drained fruits in a iy2-quart baking 
dish. 

3. Mix together honey and cinnamon; spoon over 
fruits. 

4. Cover and bake at 350°F about 25 minutes or 
until thoroughly heated; stir once during 
baking. 



Serve warm with poultry, pork, ham, or beef. 



n 



Nutrition information for 1 serving 

Calories = 85 Carbohydrates ^ 23 grams Protein = less than 1 gram Fat = 0 Sodium = 5 milligrams 



Plum Applesauce 




Makes 10 servings, V2 cup each 

1 can Plums 

1 can Applesauce 

V2 cup Raisins 



Drain plums. Throw syrup away. Rinse plums 

with water. Drain again. 

Take out the pits, if necessary. 

Chop plums into tiny pieces and mash with a 

fork, or put plums in a blender and blend until 

smooth. 

Mix plums with applesauce. Chill in refrigerator. 
Before serving, sprinkle raisins on top. 



Serve cold. 



Nutrition information for each V2 cup serving 

Calories = 58 Carbohydrates = 15 grams Protein = less than 1 gram Fat = 0 Sodium = 7 milligrams 

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Rice and Fruit Pudding 




Makes 5 servings, V2 cup each 

1 can Apricots, chopped 

1 cup liquid, use syrup from apricots plus water 

V2 cup Rice, uncooked 

1 tablespoon margarine or Butter 

V4 teaspoon cinnamon 

y4 cup Honey 



1. Drain apricots. Save the syrup in a measuring 
cup. 

2. Add water to the syrup to make 1 cup of 
liquid. Bring the liquid to a boil in a small pot. 

3. Stir rice into liquid. Bring to a boil again. 

4. Add apricots, butter, and cinnamon to rice 
mixture. 

5. Reduce heat and cover the pot. Simmer for 
about 20 minutes. 

6. Stir in honey Cover pot again and let it sit 
without heat for 15 minutes. The rice will finish 
cooking in its own steam. 



As a change try other canned fruit, too. 



Nutrition information for each V2 cup serving 

Calories = 174 Carbohydrates = 38 grams Protein = 2 grams Fat = 2 grams Sodium = 28 milligrams 



Cheesy Baked Potatoes and Spinach 




Makes 8 servings, V2 cup each 

2 cups water 

1 tablespoon onion, finely chopped 

2 tablespoons margarine or Butter 
1 V2 cups Instant Potato Flakes 

V4 cup Nonfat Dry Milk powder 
V4 cup Dry Egg Mix 
V4 teaspoon pepper 
% cup Cheese, grated 
1 can Spinach 



^32 



1. Put water, onion, and butter in a saucepan. 

2. Heat until water boils. Rennove saucepan from 
heat. 

3. While water is heating, mix potato flal<es, dry 
milk, dry egg mix, and pepper together in a 
bowl. 

4. Add potato flal<e mixture to boiling water. Stir 
until liquid is absorbed. 
Stir cheese into potatoes. 
Drain spinach. Press out any extra liquid. 
Put spinach in the bottom of an oiled 8- by 8- 
inch pan. 

Spread potato mixture over the top of the 
spinach. 

Bake at 425°F for 20 minutes, or until top is 

light brown. Serve hot. 
z 



5. 
6. 
7. 

8. 

9. 



Calories = 167 



Nutrition information for 

Carbohydrates = 25 grams Protein = 



each Vi cup serving 

7 grams Fat = 5 grams 



Sodium = 357 milligrams 



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Green Bean Casserole 




Makes 8 servings, V2 cup each 

1 can Green Beans 

2 tablespoons margarine or Butter 
Vs teaspoon garlic powder 

1 medium onion, chopped 

1 small green pepper, chopped 

2 tablespoons pimiento (optional) 
1 can Tomatoes, chopped 

1 teaspoon hot sauce (optional) 
1 cup Cheese, grated 



1. Drain beans. Throw liquid away. 

2. Rinse beans with water. Drain again and put in 
a baking dish. 

3. Melt margarine or butter in skillet. 

4. Add garlic powder, onion, green pepper, and 
pimiento to butter. Cook 5 minutes. 

5. Add tomatoes and hot sauce to mixture in 
skillet. Mix well. 

6. Pour over green beans. 

7. Sprinkle cheese on top of casserole. 

8. Bake at 350°F for 20 to 25 minutes. 



Serve hot. 



n 



Nutrition information for each V2 cup serving 

Calories = 103 Carbohydrates = 6 grams Protein = 4 grams Fat = 8 grams Sodium = 406 milligrams 



Green Pea and Cheese Salad 




Makes 5 servings, V2 cup each 

1 can Green Peas 

V2 cup Cheese, diced 

2 tablespoons onion, finely chopped 
2 tablespoons celery, finely chopped 
1 tablespoon pickle relish 

V4 cup salad dressing 



1. Drain peas. Throw liquid away. 

2. Rinse peas with water Drain again and put 
peas in a bowl. 

3. Mix all other ingredients together 

4. Pour over peas. 

5. Chill in refrigerator 

Using yogurt in place of salad dressing will 
reduce fat in this recipe. 

Using fresh, chopped green pepper in place of 
relish will reduce sodium in this recipe. 

Keep leftovers in refrigerator 



52 



Nutrition information for each Vi cup serving 

Calories = 147 Carbohydrates = 11 grams Protein = 6 grams Fat = 9 grams Sodium = 415 milligrams 



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Pineapple or Orange Sweet Potatoes 




Makes 4 servings, V2 cup each 

1 can Sweet Potatoes 

Va cup canned Pineapple or Peaches or Pears 
V2 cup Pineapple or Orange Juice 

Vs teaspoon cinnamon or nutmeg 

2 tablespoons Honey 

2 teaspoons margarine or Butter, melted 
Va cup Raisins (optional) 



2. 
3. 
4. 



6. 



Drain sweet potatoes and fruit. Throw syrup 
away. Rinse sweet potatoes and fruit with 
water. Drain again. 

Mash sweet potatoes in a mediunn-sized bowl. 

Cut fruit into small pieces. 

Add fruit, juice, and one spice to sweet 

potatoes. Beat together with a fork. 

Put potato mixture into a lightly oiled 1 -quart 

casserole. 

Top potato mixture with honey, butter, and 
raisins if desired. 

Bake without a lid at 350°F for 30 minutes, or 
until light brown. 



Nutrition information for eacli V2 cup serving 

Calories = 155 Carbohydrates = 34 grams Protein = 1 gram Fat = 2 grams Sodium = 49 milligrams 



Scalloped Corn 




Makes 10 servings, V2 cup each 

1 cup Dry Egg Mix 

1 cup water 

2 cans Cream-Style Corn 

1 medium onion, chopped 

1 cup Rolled Oats 

2 tablespoons Evaporated Milk 

Va teaspoon pepper 



1. Turn on oven to 350°F. 

2. Beat egg mix and water until smooth in a large 
bowl. 

3. Add all other ingredients. Mix well. 

4. Pour into lightly oiled baking dish. 

5. Bake at 350°F for about 1 hour, until the top is 
light brown. 



Nutrition information for eacli V2 cup serving 

Calories =113 Carbohydrates = 10 grams Protein = 6 grams Fat = 8 grams Sodium = 245 milligrams 

E E E t t: tL, tL C r: I r I t; L b t I t W W 



Sweet Potato Cups 




Makes 12 servings, Va cup each 

1 can Sweet Potatoes 
Vs cup Evaporated Milk 
y4 cup Peanut Butter 
Va cup Dry Egg Mix 

Vs cup sweet potato syrup 
Va cup Peanuts, chopped 



Drain sweet potatoes. Keep and set aside V3 
cup of the sweet potato syrup. Throw away 
remaining syrup. 
Mash sweet potatoes. 

Beat evaporated milk, peanut butter, dry egg 
mix, and syrup into the mashed sweet 
potatoes. 

Spoon into lightly oiled muffin tins. 
Sprinkle peanuts on top. 
Bake at 350°F for 30 minutes. 



Serve hot. Store leftovers in the refrigerator for up 
to 3 days. 



Nutrition information for each Vs cup serving 

Calories = 105 Carbohydrates = 11 grams Protein = 4 grams Fat = 6 grams Sodium = 82 milligrams 



Top-of-the-Stove Scalloped Potatoes 




Makes 6 servings, V2 cup each 

1 can Whole Potatoes, sliced 

^V2 cups Milk, made from nonfat dry milk powder 

1 small onion, sliced 
Va teaspoon salt 
pepper as desired 

2 tablespoons margarine or Butter 
2 tablespoons All-Purpose Flour 

V4 cup Ready-To-Eat Cereal (unsweetened), 
crumbs 



Drain potatoes. Throw liquid away. Rinse 
potatoes. Set potatoes aside. 
Put milk in a pan. Add potatoes, onion, salt, 
and pepper. 

Cover pan. Cook over low heat 15 to 20 
minutes, until potatoes and onion are soft. 
Melt margarine or butter in another saucepan. 
Stir in flour 

Pour the milk from the potatoes into the flour 
mixture. Stir quickly until smooth. Keep stirring 
until thick. 

Pour milk and butter mixture back over potatoes. 
Heat and stir gently until the potatoes are hot. 
Before serving, sprinkle cereal crumbs over the 
potatoes. 



11 



Nutrition information for each cup serving 

Calories = 99 Carbohydrates = 13 grams Protein = 3 grams Fat = 4 grams Sodium = 293 milligrams 

^ r f f r r f f r r r t r t t i i i i i f r r 



Vegetable Salad 




Makes 12 servings, V2 cup each 



1 can Whole Kernel Corn 
1 can Carrots, sliced 
1 can Green Beans 
1 can Tomatoes, cut up 

1 tablespoon onion, finely chopped 

1 tablespoon green pepper, finely chopped 
V3 cup juice from tomatoes 

Va cup Oil 
Vs cup vinegar 

2 tablespoons Corn Syrup 
Vs teaspoon pepper 



1. Drain corn, carrots, and green beans. Throw 
liquid away. Rinse vegetables and drain again. 

2. Drain tomatoes. Save V3 cup of the liquid. 

3. Mix corn, carrots, green beans, tomatoes, 
onion, and green pepper in a large bowl. 

4. Mix together all the other ingredients. 

5. Pour over vegetables. 

6. Cover and let sit at least 3 hours in the 
refrigerator. 

You can use any combination of vegetables. 

Chopped fresh garden vegetables add flavor and 
crunch to this recipe. 



Nutrition information for each V2 cup serving 

Calories = 95 Carbohydrates = 12 grams Protein = 2 grams Fat = 5 grams Sodium = 273 milligrams 




Meat and Fish Main Dishes 
Baked in the Oven 



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Chicken Enchilada Casserole 




Makes 10 servings 

1 can Chicken 

V2 cup onion, chopped 
V2 teaspoon garlic powder 
V2 cup green cliilies, diced 
1 can Tomatoes 
1 teaspoon oregano 

1 teaspoon pepper 
12 corn tortillas 

2 cups Cheese, grated 

1 V2 cups milk gravy (recipe 44) 

Leftovers can be frozen or refrigerated and used 
within 2 or 3 days. 



Drain chicken. Throw juices away Rinse 
chicken with hot water to take off extra fat. 
Drain again. 

Mix chicken, onion, garlic powder, green 
chilies, tomatoes, oregano, and pepper 
together Set aside. 

Line a lightly oiled 9- by 13-inch baking pan 
with three tortillas. 

Pour chicken mixture over the tortillas. 
Sprinkle % cup of cheese on top of chicken. 
Place remaining three tortillas on top. 
Make milk gravy and pour over tortillas. 
Sprinkle last Va cup of cheese over top. 
Bake at 350°F for 20 minutes. 



Nutrition information for 1 serving 

Calories = 324 Carbohydrates = 23 grams Protein = 22 grams Fat = 16 grams Sodium = 753 milligrams 



Cold or Hot Macaroni and Meat Salad 




Makes 6 servings, 1 cup each 

2 cups Macaroni, dry 

V2 can Chicken or Turkey or Tuna 

1 cup Cheese, diced 
V4 cup celery, chopped 

2 tablespoons onion, finely chopped 

V4 cup salad dressing, mayonnaise-type 
Va cup Evaporated MWk 
1 teaspoon prepared mustard 
Va cup sweet pickle relish or chopped pickles 
V2 can Green Peas or Whole Kernel Corn or 
Carrots or a 1 -cup combination 

Using fresh, chopped green pepper in place of 
relish will reduce the sodium in this recipe. 



Cook macaroni using directions on the 
package. 

Drain meat. Rinse under hot water to take off 

extra fat. Drain again. 

In a large bowl combine macaroni, meat, 

cheese, celery, and onion. 

Blend salad dressing, evaporated milk, and 

mustard together in a small bowl. 

Add to macaroni mixture. Mix well. 

Gently stir pickle relish and drained peas into 

macaroni mixture. 

To serve cold, chill in the refrigerator several 
hours. To serve hot, put into a lightly oiled 
casserole dish. Bake at 375°F for 30 to 35 
minutes. 



Calories = 398 



Nutrition Information for 1 cup 

Carbohydrates = 43 grams Protein = 22 grams Fat 



15 grams Sodium = 740 milligrams 



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Meat, Cheese, and Potato Pie 




Makes 6 servings 

V2 can Luncheon Meat or Pork or Chicken 

2 tablespoons margarine or Butter 
1% cups water 

2 tablespoons Nonfat Dry Milk powder 
2 cups Instant Potato Flakes 

1 tablespoon prepared mustard 

1 can Carrots 

y4 cup onion, chopped 

V2 cup Cheese, grated 



8. 
9. 
10. 



Turn on oven to 350°F. 

Drain meat juices. Throw juices away. Rinse 

under hot water to take off extra fat. Drain 

again well. Set aside. 

Put margarine or butter and water in a 

saucepan. Heat to a boil. 

Remove from heat and add milk powder. 

Stir in potato flakes gently with a fork until 

soft and moist. 

Stir mustard into mashed potatoes. Spread 
in bottom of a lightly oiled 9- by 13-inch pan. 
Drain carrots. Throw liquid away. Rinse 
carrots with water. Drain again. 
Mix meat, carrots, and onion together. 
Spread in a layer over the top of the potatoes. 
Sprinkle cheese over meat layer. Bake for 30 
minutes. 



Calories = 330 Carbohydrates 



Nutrition information for 1 serving 

grams Protein = 14 grams Fat = 23 grams 



Sodium = 1,198 milligrams 



No-Fuss Turkey or Chicken Pie 




Makes 6 servings 

1 can Turkey or Chicken 
1 can Carrots 

V2 cup onion, sliced 
1 cup Cheese, grated 

1 V4 cups Milk, made from nonfat dry milk powder 
% cup master mix (recipe 12) 
V2 cup Dry Egg Mix 



Drain meat. Throw juices away. Rinse meat 
under hot water to take off extra fat. Drain 
again. 

Drain carrots. Throw liquid away Rinse with 

water and drain again. 

Lightly oil a 10-inch pie plate. 

Sprinkle meat, carrots, onion, and cheese in 

pie plate. 

Mix master mix and dry egg mix together in a 
small bowl. 

Mix milk into dry ingredients. Pour over 
ingredients in pie plate. 
Bake at 400°F for 25 to 30 minutes. 
Let set about 5 minutes before cutting. 



Nutrition information for 1 serving 

Calories = 394 Carbohydrates = 16 grams Protein = 35 grams Fat = 21 grams Sodium = 1 ,005 milligrams 



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One-Pan Mexican-Style Meat Bake 




Makes 10 servings 

1 can Meatball Stew 

2 cups master mix (recipe 12) 
V4 cup Nonfat Dry Milk powder 
V2 cup Dry Egg Mix 

1 Va cups water 

V2 cup onion, chopped 

2 tablespoons chili powder 
V2 teaspoon garlic powder 

V2 teaspoon cumin, ground (optional) 

1 cup Cheese, grated 

2 cans Tomatoes 

May be served with taco sauce. 



6. 



7. 



8. 



Turn on oven to 350°F. Lightly oil the inside of a 
rectangular oven pan. 

Chop meatballs into small pieces. Set aside. 

Mix the master mix, dry milk powder, and dry 

egg mix together in pan. 

Add water and mix well with a fork. 

Stir the meat, stew vegetables with gravy, 

onion, and seasonings into the batten Spread 

evenly in a 9- by 13-inch pan. 

Bake uncovered for 25 to 30 minutes or until 

top springs back when touched. 

Drain tomatoes and chop into small pieces. 

Save juice from tomatoes for another recipe. 

Add grated cheese and chopped tomatoes 

over top of casserole. Bake again for 1 to 2 

minutes to melt cheese. 



Calories = 285 Carbohydrates 



Nutrition information for 1 serving 

24 grams Protein = 13 grams Fat = 



16 grams Sodium = 764 milligrams 



Salmon Tomato Loaf 




Makes 6 servings 

1 can Salmon 
1 can Tomatoes 

1 tablespoon margarine or Butter, melted 

2 cups Ready-To-Eat Cereal (unsweetened), 

crushed 
Va cup Dry Egg Mix 

Va cup water 

Va cup onion, chopped 

pepper to taste 



1. Drain salmon. Throw juices away. 

2. Separate salmon with a fork and mash bones. 

3. Put all ingredients in a bowl. 

4. Mix lightly with a fork. 

5. Put into a lightly oiled baking dish or form a 
loaf in a baking pan. 

6. Bake at 425T about 25 minutes. 

Tuna can be used in place of salmon. 



Nutrition information for 1 serving 

Calories = 169 Carbohydrates = 10 grams Protein = 14 grams Fat = 8 grams Sodium = 631 milligrams 

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Savory Spinach Squares 




Makes 8 squares 

1 can Spinach 

% cup Rice, uncooked 
% cup Dry Egg IVlix 

% cup water 

% cup Evaporated Milk 

V2 cup onion, chopped 

2 tablespoons parsley, dried or fresh 

1 teaspoon Worcestershire sauce 
V2 teaspoon nutmeg (optional) 

2 cups Cheese, shredded 



1. Drain spinach. Throw liquid away. 

2. Cook rice using directions on package. Set 
aside. 

3. Beat egg nnix, water, evaporated milk, onion, 
parsley Worcestershire sauce, and nutnneg 
together in a large bowl. 

4. Stir rice, spinach, and cheese into egg 
mixture. 

5. Pour into a greased, shallow 2-quart baking 
dish. 

6. Bake at 350°F for 45 minutes. Cut into 8 
squares. 



Serve hot. 



Nutrition information for 1 square 

Calories = 265 Carbohydrates = 19 grams Protein = 14 grams Fat = 15 grams Sodium = 538 milligrams 



Six In One 




Makes 10 servings, 1 cup each 

V2 can Luncheon Meat, chopped 

1 can Green Beans 

1 can Cream-Style Corn 

1 can Carrots 

1 can Whole Potatoes 

1 can Tomato Sauce 



Drain meat juices. Throw juices away. Rinse 
meat with hot water to take off extra fat. 
Drain green beans, carrots, and potatoes. 
Throw liquid away. Rinse vegetables with water 
Drain again. 

Slice the carrots. Cut the potatoes in half. 

Put meat and all vegetables in a 9- by 13-inch 

baking dish in layers. 

Pour tomato sauce over all. 

Bake at 350°F for 45 minutes or until done. 



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Nutrition information for 1 cup 

Calories = 189 Carbohydrates = 20 grams Protein = 8 grams Fat = 10 grams Sodium = 1,131 milligrams 



Tuna Loaf 




Makes 6 servings 

4 cups Rice, cooked 
2 cups Cheese, grated 

1 can Tuna 

2 tablespoons onion, chopped 
2 tablespoons parsley flakes 
% cup Dry Egg Mix 

% cup water 

/2 cup Evaporated IVIilk 



1. Drain tuna. Throw juices away. 

2. Put rice, cheese, tuna, onion, and parsley in a 
bowl. Mix well. 

3. Mix together egg mix and water. 

4. Stir in evaporated milk. 

5. Pour egg and milk mixture into the tuna 
mixture. Mix well. 

6. Lightly coat a loaf pan with oil or shortening. 
Pour tuna mixture into loaf pan. 

7. Bake at 375°F for 45 minutes. 



^32 



Nutrition information for 1 serving 

Calories = 476 Carbohydrates = 42 grams Protein = 31 grams Fat = 19 grams Sodium = 843 milligrams 



Meataroni 



Makes 6 servings, 1 cup each 

1 cup Macaroni, uncooked 
1 can Beef or Pork 

Va cup onion, chopped 
1 can Green Peas 

1 can Tomatoes, cut up with juice 

2 cups water 
pepper to taste 




5. 



Cook macaroni using directions on the 
package. Drain. 

Drain beef. Throw juices away. Rinse beef with 
hot water to take off extra fat. 
Drain peas. Throw liquid away. Rinse peas with 
water. Drain again. 

Combine macaroni, meat, vegetables, water, 

and pepper in a large saucepan. 

Cook over low heat 15 to 20 minutes, until well 

heated. 



For a change, try another vegetable in place of 
peas. 



Nutrition information for 1 cup 

Calories = 239 Carbohydrates = 16 grams Protein = 21 grams Fat = 10 grams Sodium = 575 milligrams 



Pork in Peanut Butter Sauce 



Makes 6 servings, 1 cup each 
1 can Pork 

1 medium onion, chopped 
V2 cup Peanut Butter 

V2 teaspoon ground ginger or cinnamon or curry 

powder 
V2 teaspoon pepper 

2 tablespoons All-Purpose Flour 
2 cups cold water 




Drain pork. Throw juices away. Rinse pork with 

hot water to take off extra fat. 

Brown pork with onion in skillet until onion is 

soft. 

Stir in peanut butter, the ginger or cinnamon or 

curry powder, and pepper 

Mix flour and cold water in small bowl to make 

a smooth paste. Add to peanut butter and pork 

mixture. 

Cook and stir for 3 minutes until mixture 
becomes thick. 



Serve hot over rice or pasta. 



Nutrition information for 1 cup 

Calories = 310 Carbohydrates = 7 grams Protein = 23 grams Fat = 21 grams Sodium = 412 milligrams 



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Porcupine Patties 



Makes 10 patties 

/3 cup Dry Egg Mix 

Vs cup water 

1 can Meat, any variety 

V2 cup Rice, uncooked 

V2 cup Instant Potato Flakes, dry 

V2 cup onion, chopped 

1 can Tomato Sauce 




1. Beat egg mix into water. 

2. Drain meat. Throw juices away. Rinse meat with 
hot water to take off extra fat. Drain meat 
again. 

3. Cut meat into small pieces and add to egg 
mixture. 

4. Mix in rice, potato flakes, and onion. 

5. Form into 10 patties. Brown in a lightly oiled fry 
pan. 

6. When patties are browned, pour tomato sauce 
on top of them. 

7. Cover and cook on low heat for 20 to 30 
minutes. 

For a change, use Barbeque Sauce (recipe 46) in 
place of tomato sauce. 



Calories = 193 Carbohydrates 



Nutrition information for 1 patty 

14 grams Protein = 13 grams Fat = 9 grams Sodium = 478 milligrams 



Stove-Top Tamale Pie 




Makes 5 servings, 1 Va cups each 

1 can Vegetarian Beans 
1 can Whole Kernel Corn 

Va cup green pepper, chopped 

Va cup onion, chopped 

1 V2 teaspoons Oil 

1 can Tomatoes with juice 

1 tablespoon chili powder 

Vs cup Cornmeal 

% cup water 

V2 cup Cheese, grated 



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1. Drain vegetarian beans and corn. Rinse with 
water 

2. Cook green pepper and onion in oil in a large 
skillet until soft. 

3. IVIash tomatoes with a fork. Add tonnatoes and 
their juice, vegetarian beans, corn, and chili 
powder to the skillet. 

4. Cover and cook over low heat until flavors are 
blended, about 10 minutes. 

While the bean mixture is heating: 

1. Place cornmeal and water in a small 
saucepan. 

2. Cook over medium heat. Stir while cornmeal 
gets thick. 

3. Mix cheese with the cornmeal. 



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4. Spread cornmeal and cheese mixture over 
bean mixture to form a crust. 

5. Sprinkle more chili powder over crust, if 
desired. 

6. Cook over low heat without a lid until crust is 
set, about 5 to 7 minutes. 



Nutrition information for each IVa-cup serving 

Calories = 220 Carbohydrates = 37 grams Protein = 9 grams Fat = 6 grams Sodium = 762 milligrams 



Soups and Stews 




1. Put water, oil, and onion into a saucepan. Cook 
until onion is soft. 

2. Sprinkle flour into saucepan a little at a time, 
stirring to keep smooth. 

3. Drain peas. Throw liquid away. Rinse peas with 
water Drain again. 

4. Add evaporated milk to onion mixture. 

5. Cook and stir over medium heat until thick and 
smooth. 

6. Drain chicken. Throw juices away. Rinse chicken 
with hot water to take off extra fat. Drain again. 

7. Add water, chicken, peas, corn, and 
Worcestershire sauce to the saucepan. 

8. Mix well and stir over low heat until well 
heated. Serve hot. 

Nutrition information for 1 cup 

Calories = 331 Carbohydrates = 27 grams Protein = 28 grams Fat = 13 grams Sodium = 857 milligrams 



Makes 6 servings, 1 cup each 

Va cup water 
1 tablespoon Oil 
1 small onion, chopped 
3 tablespoons All-Purpose Flour 
% cup Evaporated Milk 
V2 cup water 
1 can Chicken 
1 can Green Peas 
1 can Cream-Style Corn 
Va teaspoon Worcestershire sauce (optional) 



Corn Chowder 



Makes 10 servings, VA cups each 

Va can Luncheon Meat 

1 medium onion, diced 
V2 cup celery, diced 

2 tablespoons margarine or Butter 
2 cans Whole Potatoes 

2 cans Cream-Style Corn 

% cup Nonfat Dry Milk powder 

1 can Evaporated Milk 

1 can water, using evaporated milk can 

Va teaspoon pepper 




1. in a large pan, cook onion and celery in 
margarine or butter until tender, about 5 
minutes. 

2. Cut luncheon meat into 1-inch squares. Rinse 
off extra fat and salt with warm water. Drain 
well. 

3. Add luncheon meat to onion mixture. 

4. Drain potatoes. Throw liquid away Rinse 
potatoes with water Drain again. 

5. Cut potatoes into small pieces. 

6. Add potatoes to the luncheon meat mixture. 

7. Stir in corn, nonfat dry milk, evaporated milk, 
and pepper. 

8. Add 1 can of water, using milk can to measure. 

9. Heat just until ready to boil. Serve hot. 



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Calories 



Nutrition information for each 1V4-cup serving 

249 Carbohydrates = 32 grams Protein = 10 grams Fat = 10 grams Sodium 



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765 milligrams 

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Quick Potato and Spinach Soup . — . 



Makes 6 servings, 1 cup each 

Va cup margarine or Butter 
1 small onion, chopped 

3 cups Milk, made from nonfat dry milk powder 

1 cup water 

1 can Whole Potatoes 

y2 can Spinach 

1 cup Instant Potato Flakes 

V4 teaspoon pepper 



1. Cook onion in margarine or butter at medium 
heat in a large saucepan until soft. 

2. Add milk and water to onion. Heat mixture until 
it is hot. 

3. Drain potatoes and spinach. Throw liquid away. 
Rinse both vegetables with water Drain again. 

4. Chop potatoes and spinach. 

5. Add instant potatoes, chopped potatoes and 
spinach, and pepper to milk mixture. 

6. Simmer together 10 minutes before serving. 



23 



Nutrition information for 1 cup 

Calories = 174 Carbohydrates = 20 grams Protein = 6 grams Fat = 8 grams Sodium = 290 milligrams 



Tasty Lima Bean Soup 




Makes 10 servings, 1 cups each 

1 -pound bag Dry Lima Beans 

8 cups water 

Va can Luncheon Meat 

2 cans Tomatoes, cut up with juice 

1 cup onion, chopped 

1 tablespoon Worcestershire sauce 

Va teaspoon pepper 




1. Place dry lima beans and water in a pot. Heat 
to boiling. Boil for 2 minutes. 

2. Remove from heat. Cover and let soak for 1 V2 
hours or overnight in refrigerator. 

3. Heat beans and water to a gentle boil. Cook 
until soft, about 1 V2 hours. 

4. Drain beans, reserve 1 cup of liquid. 

5. Drain luncheon meat. Throw juices away. Rinse 
meat with hot water to take off extra fat. Drain. 

6. Cut luncheon meat into 1-inch cubes. Add 
meat to the beans. 

7. Break up the tomatoes with a spoon and add 
to the beans. 

8. Add all other ingredients to pot. Heat until just 
boiling. Serve hot. 



Calories = 212 



Nutrition information for each VA-cup serving 

Carbohydrates = 30 grams Protein = 12 grams Fat = 5 grams 



Sodium = 427 milligrams 



All Commodities Stew = 




Makes 8 servings, 1 cup each 

1 can Commodity Meat of choice 

1 can Whole Potatoes 

1 can Carrots 

1 can Whole Kernel Corn 

1 can Green Beans 

2 cans Tomatoes with juice 
1 to 2 cups water 

garlic or onion to taste 



Drain meat. Throw juices away. Rinse meat with 
hot water to take off extra fat. 
Drain potatoes, carrots, corn, and green 
beans. Throw liquid away. Rinse vegetables 
with water 

Chop potatoes. Slice carrots. 

Put all ingredients in a large saucepan. 

Bring to a boil, stir then lower heat. Simmer 10 

minutes before serving. 



Serve hot. 

Serve with farina dumplings (recipe 8). Try this 
with different combinations of vegetables for a 
nice change. 



Nutrition information for 1 cup 

Calories = 207 Carbohydrates = 21 grams Protein = 16 grams Fat = 7 grams Sodium = 748 milligrams 



Meatball Stew Plus — — . 



Makes 10 servings, 1 cup each 

4 cups water 

V2 cup onion, chopped 

V4 head cabbage, chopped 

1 can Carrots 

1 can Green Beans 

1 can Whole Potatoes 

1 can Meatball Stew 

1 can Tomatoes with juice 

Va teaspoon pepper 

Va teaspoon garlic powder 



Put water, onion, and cabbage in a large 

saucepan. Bring to a boil. 

Lower heat, cover, and simmer until onion and 

cabbage are soft, about 20 minutes. 

Drain carrots, green beans, and potatoes. 

Throw liquid away. Rinse vegetables with water. 

Chop potatoes. 

When cabbage mixture is ready, add carrots, 
green beans, potatoes, stew, tomatoes, 
pepper, and garlic powder. 
Heat about 5 to 10 minutes until all ingredients 
are heated. 



Serve hot. 



Nutrition information for 1 cup 

Calories = 108 Carbohydrates = 15 grams Protein = 6 grams Fat = 3 grams Sodium = 632 milligrams 



avies, Sauces, Spreads, f 



Meat Gravy . 



Makes 6 servings, % cup each 

Vz can Beef or Pork or Chicken or Turkey 

% cup water 

V2 cup onion, chopped 

1 tablespoon chili powder, or more to taste 

Va cup All-Purpose Flour 

% cup cold water 



1. Drain juices. Throw juices away. Rinse nneat 
with hot water to take off extra fat. Drain again. 

2. Mix % cup water, onion, and chili powder in a 
skillet. Add meat. 

3. Bring to a boil. 

4. Mix flour with the other Ya cup cold water to 
make a smooth paste. Pour over meat mixture. 

5. Cook and stir over heat until thick. 

Serve over pasta, rice, noodles, or retried beans. 



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Nutrition information for each y4-cup serving 

Calories = 104 Carbohydrates = 5 grams Protein = 10 grams Fat = 5 grams Sodium = 141 milligrams 



Milk Gravy 




Makes about 2V2 cups (5 servings, V2 cup each) 

Va cup margarine or Butter 

V4 cup Whole-Wheat Flour or All-Purpose Flour 

2 cups Milk, made from nonfat dry milk powder 



1. Melt margarine or butter in a saucepan. 

2. Blend flour into melted fat. 

3. Stir until smooth and bubbly. Remove from 
lieat. 

4. Add milk slowly while stirring to keep the 
mixture smooth. 

5. Return mixture to a low heat. Cook and stir 
until thickened. 



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Nutrition information for each y2-cup serving 

Calories = 135 Carbohydrates = 9 grams Protein = 4 grams Fat = 9 grams Sodium = 143 milligrams 



Tomato Gravy 



Makes 2 cups (4 servings, V2 cup each) 

2 tablespoons onion, chopped 

2 tablespoons green pepper, chopped 

2 tablespoons margarine or Oil or Butter 

V/2 tablespoons All-Purpose Flour 

1 can Tomato Sauce 

Vs teaspoon pepper 

Vs teaspoon basil, dried 

74 cup water 



1. Cook onion and green pepper in margarine or 
oil or butter until soft in a large skillet. 

2. Stir flour into onion mixture until well mixed. 

3. Add tomato sauce, black pepper, basil, and 
water. 

4. Cook and stir until slightly thickened. 

Serve over meatloaf, pasta, rice, or scrambled 
eggs. 



Nutrition information for each y2-cup serving 

Calories = 96 Carbohydrates = 10 grams Protein = 2 grams Fat = 6 grams Sodium = 701 milligrams 



Barbeque Sauce 



Makes 2V2 cups (20 servings, 2 tablespoons 
each) 

1 can Tomato Sauce 

V2 cup water 

2 tablespoons vinegar or lemon juice 
dash hot sauce 

dash pepper 

1 tablespoon Corn Syrup or Honey 



1. Combine all ingredients in a saucepan. 

2. Heat until mixture boils. Remove from heat. 

Use to baste or pour over chicken, pork, or beef. 
Store leftover sauce in the refrigerator 



^^ ^ ^ 

Nutrition information for each 2-tablespoon serving 

Calories = 10 Carbohydrates = 2 grams Protein = less than 1 gram Fat = 0 Sodium = 129 milligrams 

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Cheese Sauce 




Makes about 3 cups (6 servings, V2 cup each) 1. Make milk gravy recipe 

2 Add cheese to it 

2 cups milk gravy (recipe 44) Stir over low heat until cheese melts. 

2 cups Cheese, grated 

Serve over cornbread, corn muffins, biscuits, 
pasta, or toast. 



Nutrition information for each y2-cup serving 

Calories = 248 Carbohydrates = 8 grams Protein = 11 grams Fat = 19 grams Sodium = 654 milligrams 



Spaghetti Sauce 



Makes 10 servings, V2 cup each 

2 tablespoons Oil or Shortening 

% cup onion, chopped 

2 large sections of garlic, finely chopped 

% cup green pepper, chopped 

y4 teaspoon hot red pepper flakes (optional) 

4 cans Tomatoes with juice 

2 bay leaves 

1 teaspoon basil 

Va teaspoon black pepper 

2 cans Green Beans 




5. 



Heat oil in saucepan over mediunn heat. 
Add onion, garlic, green pepper, and hot 
pepper flakes to oil. Cover and heat 2 minutes, 
stirring occasionally. 

Mash tonnatoes into small pieces. Add to 
mixture in saucepan. 

Add herbs to mixture. Cover and bring to a 
boil. Reduce heat and simmer for 25 minutes, 
stirring occasionally 

Drain green beans and rinse with water Add to 
mixture in saucepan. Heat thoroughly before 
serving. 



Use V2 cup of sauce over 1 cup cooked spaghetti 
or noodles for each serving. Sauce freezes well. 



Calories = 79 Carbohydrates 



Nutrition Information for V2 cup 

12 grams Protein = 3 grams Fat 



3 grams Sodium = 428 milligrams 



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Vegetable Sauce 



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Makes 7 servings, V2 cup each 

1 can Any Vegetable or Mix of Vegetables 

(about 2 cups) 

2 cups milk gravy (recipe 44) 
2 tablespoons onion, chopped 




1. Drain vegetables. Throw liquid away Rinse 
vegetables with water Drain well. Set aside. 

2. IVIake milk gravy recipe. 

3. Add vegetables and onion to milk gravy 

4. Stir over low heat until heated. 



Nutrition Information for each V2-cup serving 

Calories = 111 Carbohydrates = 10 grams Protein = 3 grams Fat = 6 grams Sodium = 193 milligrams 



Raisin Butter 



Makes 1 V2 cups (24 servings, 1 tablespoon 
each) 

1 V2 cups Raisins 
% cup Orange Juice 

V2 teaspoon cinnamon 
dash ground cloves 



1. Combine all ingredients in a saucepan. 

2. Bring to a boil. Lower heat and simmer, 
uncovered, for 10 minutes. 

3. Whip in a blender or mash with a fork until 
smooth. 

Store in the refrigerator 

Serve on bread, muffins, biscuits, and rolls. 



Nutrition information for 1 tablespoon 

Calories = 32 Carbohydrates = 8 grams Protein = less than 1 gram Fat = 0 Sodium = 1 milligram 

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Sweet Potato Spread 




Makes 2 cups (32 servings, 1 tablespoon each) 1. Drain sweet potatoes. Throw syrup away. 

2. Mash sweet potatoes with a fork in a bowl. 
1 can Sweet Potatoes ^ ^^^^ ^^^^^ ^^^^^^ ^ .^^^ ^^^^^ 

% Hone 

./"^ ^^'^ orisy _ 4_ orange juice to mixture. Add more orange 
V4 CUD Oranqe Juice r ' 

^ ^ juice if you want a thinner spread. 

Store in the refrigerator. 

Serve on bread, toast, biscuits, muffins, and rolls. 



Nutrition information for 1 tablespoon 

Calories = 85 Carbohydrates = 1i grams Protein = 2 grams Fat = 4 grams Sodium = 46 milligrams 



Grape Juice Syrup 




Makes 214 cups 

1 V2 tablespoons cornstarch 
Va cup sugar 
2 cups Grape Juice 
Va cup Orange Juice 



1. Stir cornstarch and sugar together. 

2. Stir in grape juice. Cook and stir until liquid 
bubbles and gets thick. 

3. Take off heat. Stir in orange juice. 

Serve warm. Refrigerate any syrup left over for up 
to 2 weeks. Reheat before using again. 

Use on top of trench toast, pancakes, ice cream, 
biscuits, or muffins. 



Nutrition information for 1 tablespoon 

Calories = 14 Carbohydrates = 4 grams Protein = 0 Fat = 0 Sodium = less than 1 milligram 

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Crunchy Toppings 




Makes about V2 cup of topping 
For Desserts: 

V2 cup sweet Ready-To-Eat Cereal, crushed 
your choice of spices like cinnamon, nutmeg, 
ginger, or any others, to taste 



Crush the sweet cereal into smaller pieces. 
Mix into cereal any spice or mixture of spices 
you like in amounts that suit your taste. 
Use about 2 tablespoons over a serving of 
pudding or on top of canned or fresh fruit. 



For Baked Vegetables or Main Dish Casseroles: 

V2 cup unsweetened Ready-To-Eat Cereal, 

crushed 

your choice of herbs such as parsley onion 
powder, garlic powder, or basil, to taste 
2 tablespoons margarine or Butter, melted 

1. Crush unsweetened cereal into smaller pieces. 

2. Add any herb or mixture of herbs you like in 
amounts to suit your taste. 

3. Mix margarine or butter into mixture. 

4. Sprinkle on top of a vegetable dish or main 
dish casserole. 

5. Bake at 350°F until the food is tender and 
done. Baking time will vary depending on the 
food being baked. 



For less fat in your food, just use crushed cereal with herbs. 



Crispy Coatings 




Makes about 1 cup of coating 

1 cup any unsweetened Ready-To-Eat Cereal, 

crushed 

any herb like parsley, onion powder, garlic powder, 

basil, black pepper, or chili powder, to taste 
Evaporated Milk 



Crush cereal into crumbs. 

Add any herb or nnixture of herbs you like in 

announts to suit your taste. Set aside. 

Dip large pieces of nneat, fish, or vegetables 

into evaporated milk. 

Coat each piece with the crushed cereal 

mixture. 

Bake at 350°F until tender and done. Baking 
time will depend on the size of the food 
pieces. 



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Whipped Topping for Desserts IVIade With 
Nonfat Dry Milk = 

Makes 3V2 cups (28 servings, 2 tablespoons 
each) 

V2 cup Nonfat Dry Milk powder 
Vz cup ice water 
1 tablespoon lemon juice 
Va cup Corn Syrup 

V2 teaspoon vanilla 



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1. Chill a small bowl and beaters. 

2. Whip dry milk and ice water until soft peaks 
form, about 3 to 4 minutes. 

3. Add lemon juice and beat until stiff, about 3 to 
4 minutes. 

4. Gently stir corn syrup and vanilla into whipped 
milk. 

Serve at once. Mixture loses its shape quickly 



Note: This recipe works best as a topping. It will 
not work as an ingredient in a recipe. 



Nutrition Information for each 2-tablespoon serving 

Calories = 13 Carbohydrates = 3 grams Protein = less than 1 gram Fat = 0 Sodium = 9 milligrams 



Whipped Topping IVIade With Evaporated MWk . 



Makes 2 cups (16 servings, 2 tablespoons 
each) 

V2 cup Evaporated Milk 

2 teaspoons lemon juice 
V4 cup Corn Syrup 

V2 teaspoon vanilla 



1. Chill milk in a bowl in freezer until ice fornns 
around the edges. Chill mixing beaters as well. 

2. Remove milk from freezer. Whip until stiff. 

3. Add lemon juice to milk. Keep on beating until 
very stiff. 

4. Blend corn syrup and vanilla into milk mixture. 
Serve immediately 

Note: This topping will keep its shape longer 
than the whipped topping in recipe 55. 



Nutrition information for each 2-tablespoon serving 

Calories = 26 Carbohydrates = 5 grams Protein = 1 gram Fat = 1 gram Sodium = 12 milligrams 



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Beverages, Snacks, aod 
Special Occasion Foods 



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1 « « ■ I 

Fruit Freeze 



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Makes 5 servings 

3 cups Fruit Juice, any kind 

1 cup Canned Fruit, chopped or mashed 



1. Blend fruit juice and canned fruit together 

2. Pour into five 5-ounce paper cups. Fill within V2 
inch of top. 

3. Freeze for 1 hour The mixture should be partly 
frozen. Put a wooden spoon or a flat wooden 
stick in the center of each cup. 

4. Put back in the freezer 

5. Freeze about 3 hours or until hard. 

6. To remove fruit freeze from cup, warm cup 
between both hands. 

Try these flavors. They are good together: 

• orange juice + pineapple 

• apple juice + any fruit 



Nutrition information for 1 serving 

Calories = 89 Carbohydrates = 21 grams Protein = 1 gram Fat = less than 1 gram Sodium = 3 milligrams 



Fruit Julius 




Makes 4 servings, about % cup each 

2 cups Fruit Juice, any kind 
% cup Nonfat Dry Mi\k powder 
1 teaspoon vanilla 
5 or 6 ice cubes, crushed 



1. Crush ice in a clean cloth with a hammer or 
rolling pin. 

2. Combine all ingredients in a container with a 
tight lid. 

3. Shake until blended. 

4. Serve at once in a glass. 



Nutrition information for each y4-cup serving 

Calories = 93 Carbohydrates = 18 grams Protein = 5 grams Fat = less than 1 gram Sodium = 65 milligrams 



Fruit Milkshake 



^ 




Makes about 4 servings, 1 cup each 

1 can Plums in syrup 

V2 cup Nonfat Dry Milk powder 

8 ice cubes, crushed 



1. Drain plums, but keep syrup. 

2. Remove seeds from plums. Cut fruit into 
pieces. 

3. Mash fruit through a strainer or in a food mill 

4. Add the syrup. 

5. Blend dry milk powder with fruit. 

6. Crush ice in a clean cloth with a hammer or 
rolling pin. 

7. Blend crushed ice with fruit mixture. 



As a change, try other canned fruits, too. 



Nutrition information for each 1-cup serving 

Calories = 70 Carbohydrates = 15 grams Protein = 3 grams Fat = 0 Sodium = 59 milligrams 



Winner's Party Home Brew 




Makes about 40 servings, % cup each 

2 cans Peaches or Apricots 
1 can Grapefruit Juice 

4 liters club soda or diet ginger ale or diet lemon- 
lime soda 



1. Blend apricots or peaches in a blender or 
mash into a paste. 

2. Pour mashed fruit into a punch bowl. 

3. Add the juice and soda to the mashed fruit. 
Stir well. 

4. Chill or add ice cubes to serve cold. 



Any combination of fruit and fruit juice can be 
used. 



Nutrition information for each %-cup serving 

Calories = 17 Carbohydrates = 4 grams Protein = 0 Fat = 0 Sodium = 21 milligrams 

' I M ' M M ! i 1 1 1 1 1 1 I ! 1 1 1 1 r I I J 1 1 n n n n 



1^ m 




Makes 16 servings, 2 tablespoons each 

1 can Vegetarian Beans 

2 tablespoons lemon juice or water 

2 tablespoons Nonfat Dry Milk powder 

1 teaspoon chili powder 

1 teaspoon garlic powder 

1 teaspoon finely diced onion or onion powder 

V2 to 1 V2 teaspoons hot sauce (optional) 



1. Drain beans. Throw liquid away. Rinse beans 
with water. Drain well. 

2. Mash beans with a fork. 

3. Mix lemon juice, dry milk powder, and spices 
with the beans. 

4. Add hot sauce to taste. 

Serve on vegetable sticks, low-salt crackers, or 
no-salt tortilla chips. 



Nutrition information for each 2-tablespoon serving 

Calories = 22 Carbohydrates = 5 grams Protein = 1 gram Fat = 0 Sodium = 82 milligrams 



Cheese Snack Wafers 




Makes 56 wafers 

V2 cup All-Purpose Flour 
Va cup Whole-Wheat Flour 

dash cayenne pepper (optional) 

V2 cup margarine or Butter, softened 

2 cups Cheese, sinredded 

1 V2 cups dry, unsweetened Ready-to-Eat Cereal 



Mix both flours and cayenne pepper together 

in a small bowl. Set aside. 

In a large bowl, beat margarine or butter and 

cheese together until light and fluffy 

Add cereal to butter-cheese mixture. Stir until 

blended. 

Add the flour mixture and stir until just 
moistened. 

Drop teaspoons of batter onto an ungreased 
cookie sheet. Flatten each mound with a fork 
dipped in flour 

Bake at 350°F for 12 minutes or until light 

brown around the edges. 

Remove from the cookie sheet. Cool. 



n 

mati 

in = 

n 0 p [ » I J [J I ' I • I ' I ' f ' I ' f ' M i » I ' M I ' I ' ! • n n f 



Nutrition information for 1 wafer 

Calories = 37 Carbohydrates = 2 grams Protein = 1 gram Fat = 3 grams Sodium = 80 milligrams 



q 1^ ^ ^ 4 ^ p ^ ^1 

Whole-Grain Meat Squares 



^ ^ ^ m m m 



m m ^ 




Makes 24 snack squares or 12 main dish 
servings 

1 V2 cups water 

% cup Milk, made from nonfat dry milk powder 

Va cup Dry Egg Mix 

V4 cup margarine or Butter, melted 

2 tablespoons Honey 

V2 cup Rolled Oats 

1 cup Cornmeal 

1 cup Whole-Wheat Flour 

1 tablespoon baking powder 

1 cup Pork, finely chopped 

1 cup Cheese, grated 

Store leftovers in the refrigerator or freezer 



6. 



8. 



Combine water, milk, dry egg mix, margarine 
or butter, and honey in a bowl. Set aside. 
Mix oats, cornmeal, flour, and baking powder 
in a large bowl. 

Add liquid ingredients to dry ingredients. Mix 
until just moistened. 

Spread half of the batter in a lightly oiled 
9- by 13-inch pan. 

Drain pork. Throw juices away Rinse off extra 
fat with hot water Drain again. 
Sprinkle chopped pork and grated cheese 
over batter in pan. 

Spoon remaining batter on top, spreading 
lightly to cover 

Bake at 400°F for 25 to 30 minutes. 
Serve warm. 



Nutrition information for 1 snack square (one main dish serving equals two snack squares) 
Calories = 104 Carbohydrates = 11 granns Protein = 4 grams Fat = 5 grams Sodium = 170 milligrams 



Grape Dumplings 




Makes 8 servings 

V2 cup water 

1 tablespoon Oil 

1 cup All-Purpose Flour 

V2 teaspoon baking powder 

3 cups Grape Juice 

1 cup Corn Syrup 



1. Mix water and oil together in a bowl. 

2. Add flour and baking powder Mix into a stiff 
dough. 

3. Roll out very thin on a floured board. Cut into 8 
pieces (about 2 inches long and V2 inch wide). 

4. Bring grape juice and corn syrup to a boil in a 
large saucepan. 

5. Divide dough into eight pieces. Drop each one 
into the grape juice mixture. 

6. Boil 5 minutes, then simmer 10 minutes with a 
lid on the pan. 

As a change, try using V2 cup each of whole- 
wheat and all-purpose flour instead of just all- 
purpose flour 



^^ ^^^ — 

Nutrition information for 1 serving 

Calories = 247 Carbohydrates = 56 grams Protein = 2 grams Fat = 2 grams Sodium = 52 milligrams 



r ' f [ I I I I ( I i i t t t L k I t r r r 



a Hi ii ii fli 

Indian Pudding 



m li 



m m m 



m m m 




Makes 8 servings 

2V2 cups Milk, made from nonfat dry milk powder 
V2 cup Corn meal 

V2 cup cold Milk, made from nonfat dry milk 
powder 

1 tablespoon margarine or Butter 
V2 cup molasses 
y2 teaspoon ginger 
V2 teaspoon cinnamon 



1. Heat 2V2 cups of milk to a simmer. 

2. Mix together the other V2 cup cold milk with 
cornmeal. 

3. Add cornmeal mixture to warm milk, stirring 
constantly 

4. Cook 20 minutes, stirring frequently until 
thickened. 

5- Remove pudding from heat. Stir in butter, 
molasses, and spices. 

6. Pour into greased 1 -quart baking pan. 

7. Bake at 325°F for 55 to 60 minutes. When a 
knife is inserted and comes out clean, the 
pudding is done. Cut into 8 squares 

before serving. Serve warm. 



Nutrition information for 1 square 

Calories = 118 Carbohydrates = 22 grams Protein = 4 grams Fat = 2 grams Sodium = 81 milligrams 



Lunch Box Cookie Bars 




Makes 24 bars 

1 cup Whole-Wheat Flour 

V2 teaspoon baking soda 
Va cup Dry Egg Mix 
% cup Peanut Butter 
V2 cup Corn Syrup 
V2 teaspoon vanilla 
V2 cup water 
V2 cup Applesauce 

1 V4 cups Rolled Oats or Rolled Wheat 



Stir flour, baking soda, and dry egg mix 
togetlier in a small bowl. Set aside. 
Beat corn syrup, vanilla, water, and applesauce 
with peanut butter 

Add oats and flour mixture to peanut butter 
mixture. Stir until well blended. 
Pour batter into a lightly oiled and floured 9- by 
13-inch pan. 

Bake at 350°F for 25 minutes or until done. 
Cool completely. Cut into 24 bars. 



Nutrition information for 1 bar 

Calories = 127 Carbohydrates = 17 grams Protein = 4 grams Fat = 5 grams Sodium = 77 milligrams 

E: f V V V (' V F P P g: \' k k F- F h F F 



Old-Fashioned Rice Pudding 




Makes 8 servings, V2 cup each 

1 can Apricots 

% cup Dry Egg Mix 

% cup water 

2 teaspoons vanilla 

3 cups fAWk, made from nonfat dry milk powder 
2 cups cooked Rice 

V2 cup sugar 

V4 teaspoon salt 

1 teaspoon cinnamon 



2. 



3. 
4. 
5. 

6. 



Drain apricots. Throw syrup away. Rinse 
apricots with water. Drain again and set aside. 
Measure and mix in one bowl the dry egg mix, 
water, vanilla, milk, cooked rice, sugar, and 
salt. 

Pour into a lightly oiled iy2-quart baking dish. 

Bake at 325°F for 1 hour 

Remove from oven. Place drained apricots on 

top. Sprinkle with cinnamon. 

Bake 15 minutes more. 



Serve warm. Store leftovers in the refrigerator for 
up to 3 days. 



n 



Nutrition information for each y2-cup serving 

Calories = 216 Carbohydrates = 37 grams Protein = 8 grams Fat = 4 grams Sodium = 204 milligrams 



Peanut Butter Oatmeal Cookies 




Makes 24 cookies 

1 cup Whole-Wheat Flour 

V2 cup Nonfat Dry Milk powder 

1 teaspoon baking powder 

% cup Dry Egg Mix 

V2 cup margarine or Butter 

V2 cup Peanut Butter 

V2 cup Honey 

1 teaspoon vanilla 

V2 cup water 

1 /4 cups Rolled Oats or Rolled Wheat 
1 cup Raisins 



1. Turn on oven to 375°F. 

2. Measure flour, dry milk powder, baking powder, 
and dry egg mix in a small bowl. Mix well. Set 
aside. 

3. In a large bowl, beat together butter, peanut 
butter, honey vanilla, and water 

4. Stir the flour mixture into the peanut butter 
mixture. Mix well. 

5. Stir in oats and raisins. Put teaspoons of batter 
on a lightly oiled baking sheet. Flatten with a 
fork dipped in water 

6. Bake for 12 to 15 minutes. 



Nutrition information for 1 cookie 

Calories = 167 Carbohydrates = 22 grams Protein = 5 grams Fat = 8 grams Sodium = 98 milligrams 

r r r r r v p' v v w v v i^' in it^ it- ik if fe 



Vegetarian Bean Fiesta Cake 




Makes 12 servings 

1 can Vegetarian Beans 

V2 cup sugar 

Va cup margarine or Butter 
^V2 teaspoons vanilla 
1 can Applesauce 
V4 cup Dry Egg Mix 
1 cup All-Purpose Flour 

1 cup Whole-Wheat Flour 
1% teaspoons baking soda 

2 teaspoons cinnamon 
1 cup Raisins 

V2 cup Peanuts, chopped 



1. Turn on oven to 375°F. Lightly oil a 9- by 13- 
inch pan. 

2. Drain beans. Throw liquid away. Rinse beans 
with water. Drain well. Mash and set aside. 

3. Cream together sugar, margarine or butter and 
vanilla. 

4. Add beans, applesauce, and dry egg mix to 
the sugar mixture. Mix well. 

5. In a small bowl, mix together both flours, 
baking soda, and cinnamon. Add to the sugar 
mixture. Mix well. 

6. Stir in raisins and nuts. 

7. Pour batter into pan. 

8. Bake for 30 minutes, or until top springs back 
when lightly touched. Cool before serving. 



Calories = 264 



11 



2. 



Nutrition information for 1 serving 

Carbohydrates = 45 grams Protein = 7 grams Fat = 8 grams 



Sodium = 350 milligrams 



Whole-Wheat Oil Piecrust 




Makes 1 crust 

V2 cup All-Purpose Flour 

V2 cup plus 2 tablespoons Whole-Wheat Flour 

V2 teaspoon salt 
Vs cup Oil 

2 to 3 tablespoons cold water 



Measure both flours and salt into a bowi. Mix 
well. 

Add oil to flour nnixture. Mix until the flour fornns 
into small bits, about the size of peas. 
Sprinkle water into flour nnixture 1 tablespoon 
at a time. After each tablespoon mix until flour 
is moist. Stop adding water when dough 
almost cleans the side of the bowl. 
Gather dough together into a firm ball. 
Press dough around pie pan. 
Bake a shell with no filling at 475°F for 12 to 15 
minutes. Bake a filled, one-crust pie using 
recipe for the pie. 



^ r r- P= P F P ^ P F P F P f"^ I" ^ ^ 



Makes 2 crusts 

% cup All-Purpose Flour 
1 cup Whole-Wheat Flour 

1 teaspoon salt 
V2 cup Oil 

3 to 4 tablespoons cold water 



1. Measure both flours and salt into a bowl. Mix 
well. 

2. Add oil to flour mixture. Mix until the flour forms 
into small bits, about the size of peas. 

3. Sprinkle water into flour mixture 1 tablespoon 
at a time. After each tablespoon mix until flour 
is moist. Stop adding water when dough 
almost cleans the side of the bowl. 

4. Gather dough together into a firm ball. 
Divide dough in half. 

5. Press half of dough around pie pan. Add filling. 

6. Roll other half of dough on waxed paper 
until the circle it makes is large enough to 
cover pie pan. 

7. Place circle of dough over filling in pie pan 
with paper side up. 

8. Peel off paper. Press the top and bottom 
dough edges together 

9. Trim edges and stick a fork into top crust 3 
or 4 times. 

10. Bake a filled, two-crust pie using recipe for the pie. 



Nutrition information for Ve of a single pie crust (Double these numbers for a two-crust pie) 
Calories = 133 Carbohydrates = 11 grams Protein = 2 grams Fat = 9 grams Sodium = 134 milligrams 



Seven Ways To Eat for Better Health 



Food alone cannot make you healthy. But good eating habits can help keep you and your family healthy. 

There are seven ways to eat for better health. They all work together when you plan and cook meals to 
keep balance, moderation, and variety in your diet. Follow the Seven Ways To Eat for Better Health listed 
below: 



1 . Eat a variety of foods. 

No one food gives you all the nutrients you 
need. It is important to eat many different kinds 
of foods from every food group each day All 
the food groups are listed in the chart on page 
78. 

2. Maintain desirable weight. 

Being overweight can put stress on your body 
and on the way it works. Being very overweight 
also adds to your chances of getting some 
diseases such as high blood pressure, heart 
disease, common types of diabetes, and some 
types of cancer. 



4. Eat foods witti adequate starch and fiber. 

Foods high in starch give you important 
nutrients without too much fat or too many 
calories. Fiber helps move food through the 
digestive system. 

5. Avoid too much sugar. 

Sugary foods are often high in calories and low 
in vitamins and minerals. Eating too much 
sugar or too many sugary foods and sticky 
sweets can lead to tooth decay 



T 1 1 f 1 



3. Avoid too much fat, saturated fat, and 
cholesterol. 

A diet high in fat, saturated fat, and cholesterol 
may increase your blood cholesterol level. High 
blood cholesterol levels can increase your 
chances of getting heart disease. Diets high in 
fat also tend to be high in calories. Too nfiany 
calories can make you gain too much weight. 



6. Avoid too much sodium (salt). 

A lot of the sodium we eat comes from salt. 
Too much sodium (salt) in the diet can be a 
problem for people with high blood pressure, or 
for people who have family members with high 
blood pressure. 

7. If you drink alcoholic beverages, do so in 
moderation. 

Alcoholic drinks are high in calories and low in 
vitamins and minerals. Drinking too much 
alcohol can lead to some types of liver disease 
and cancer. 




Plan Meals for Better Health 



You can plan meals for better health. The helpful hints below put some of the Seven Ways To Eat for 
Better Health into practice. They will help you keep balance, moderation, and variety in your diet. 



Plan to Eat a Variety of Foods 

■ Every food has different kinds and amounts 
of nutrients, and other things we need to live 
and grow. But no one food has all of them 
together. 

■ Your daily food choices should have foods 
from all the food groups. Study the food 
groups in the Pattern for Daily Food Choices 
chart on page 78. Commodity foods are in all 
the food groups. 

■ Plan your daily food choices to include all 
kinds of foods. Choose all kinds of foods 
within each food group. Each day choose at 
least the lower number of servings from each 
food group in the Pattern for Daily Food 
Choices chart. 



Eat Foods with Adequate Starch and Fiber 

■ Foods with fiber help all the food you eat to 
move through your body. 

■ You get fiber from foods with skins and seeds 
such as beans, berries, whole-grain cereals, 
cucumbers, potatoes, and squash, and foods 
made with whole-grain flour. 

■ Use half all-purpose flour and half whole- 
wheat flour in recipes when you bake. 

■ Some starchy foods are low in fat, such as 
beans, bread, cereals, corn, macaroni, 
potatoes, spaghetti, and rice. Serving butter, 
other fats, or cream sauces with them also 
adds fat and calories. 



r c t t E~: r f t- f- i- e r r f i- r r r r r r r r r 



Tl T 1 T 1 1 1 ^ H 1 H H 

Maintain Desirable Weight 

■ The key to staying at the right weight is 
eating the right number of calories for the 
energy you use up through physical activity 
each day. 

■ A "serving" has a different meaning to 
everyone. Smaller servings have less calories 
than larger servings of the same food. People 
who need fewer calories need to eat smaller 
servings. 

■ Foods with a lot of fat, oil, or sugar and 
alcoholic drinks can give you extra calories 
you may not want or need. 



If You Drink Alcoholic Beverages, Do So in 
Moderation 

■ Alcohol adds calories to your diet. Drinking 
too much alcohol can cause you to gain 
weight. 

■ Drinking too much alcohol can also lead to 
some types of liver disease and cancer. 

■ Pregnant women who drink alcohol may harm 
their unborn baby. 



Cook For Better Health 



You can cook for better health. The recipes in this book have already had some of the sugar, fat, and salt 
taken out. The helpful hints below tell you how it was done. Try these hints yourself when you cook and 
eat at home. The hints below put some of the Seven Ways To Eat for Better Health listed on page 72 into 
practice. 



Before You Cook 

■ Drain canned vegetables. Throw away the 
liquid. It has extra sodium (salt) in it. To get 
rid of more salt, rinse the vegetables under 
running water. 

■ Drain canned fruits. Throw away the syrup. It 
has extra sugar in it. To get rid of more sugar, 
rinse the fruit under running water. 

■ Grease baking pans with oil instead of 
shortening. The oil is less saturated than 
shortening, which makes it better for you. 



rr f r f r d [I CF IT rF (7 rP IT rF 



When You Cook 

■ Cut down on the sugar used in recipes. You 
can leave out some of the sugar in many 
muffin, cookie, and cake recipes. 

■ Use herbs and spices to flavor food, instead 
of salt. 

■ Cook pasta and rice without adding salt to 
the water. The salt from other foods in the 
recipe or meal can be enough. 

■ Bake, broil, roast, or steam foods instead of 
frying them. These ways of cooking food do 
not use fat or oil. 

■ Use oil instead of shortening if you have to 
fry foods. Oil is less saturated than shortening. 

rF re (i u (1 1^ \i n [u f 



■ Chill a can of meat before you open it so the 
fat gets hard. The fat will be easy to see after 
you open the can. Take off the fat and use 
just the meat and juices. 

or 

■ Drain the juices from canned meat that is at 
room temperature. Throw away the juices. At 
room temperature when the fat is soft, it is 
not easy to remove fat from the juices. To 
rinse off extra fat, rinse the meat with hot 
water. 



««««««««««« I 

■ Reduce the amount of salt or leave it out of 
recipes that use cheese, canned foods, and 
food flavorings like Worcestershire or soy 
sauce. These foods already have a lot of salt 
in them. 

When You Eat 

■ Put only half the usual amount of sugar, 
syrups, jams, or spreads on food. 

■ Remove the salt shaker from the table. Flavor 
food with spices instead of salt when you 
cook. 

■ Do not put the butter or margarine on the 
table. 




This chart shows a basic pattern for making healthy food choices every day. It shows you six different food 
groups to choose from. It also gives the number of servings to eat and examples of a serving size. Plan 
your daily meals to have at least the lower number of servings from each food group. Smaller serving sizes 
are best for children and some adults who need fewer calories than other people. 



Look closely. You will see that all your commodity foods fit into one or another of the food groups. 



FOOD GROUP 


SUGGESTED DAILY SERVINGS 


WHAT COUNTS AS A SERVING 


Breads, Cereals, and 
Other Grain Products 

Whole-grain 

Enriched 


6-11 servings from group 
(Include several servings 
of whole-grain products 
daily.) 


■ 1 slice of bread or tortilla 

■ V2 hamburger bun or english muffin 

■ a small roll, biscuit, or muffin 

■ 3 to 4 small or 2 large crackers 

■ V2 cup cooked cereal, rice, or pasta 

■ 1 ounce of ready-to-eat breakfast cereal 


Fruits 
Citrus 
Melon 
Berries 
Other fruits 


2-4 servings from group 


■ a whole fruit such as a medium apple, 
banana, or orange 

■ a grapefruit half or melon wedge 

■ 3/4 cup of juice 

■ V2 cup of berries 

■ V2 cup canned or cooked fruit 

■ Va cup dried fruit 



g ^ {T fr fr fr fT PC (t fr fT fr fr 1^ fr (r (t r p ^ 



Vegetables 
Dark-green leafy 
Deep yellow 
Dry beans and peas 
Starchy 

Other Vegetables 



3-5 servings from group 
(Include all types 
regularly; use dark- 
green leafy vegetables 
and dry beans and peas 
several times a week) 



ji_a_s_JL 



• « ■ I 



Vi cup of canned or cooked vegetables 
Vi cup of chopped raw vegetables 
1 cup of leafy raw vegetables, such as 
lettuce or spinach 



Meat, Poultry, 

Fish, and Alternates 
(like eggs, beans and 
peas, nuts and seeds) 



2-3 servings from group 



Amounts should total 5 to 7 ounces 
of cooked lean meat, poultry, or fish a 
day. Count 1 egg, cup cooked beans, 
or 2 tablespoons peanut butter as 
1 ounce of meat. 



Milk, Cheese, and 
Yogurt 



2 servings from group 
(3 servings for women 
who are pregnant or 
breastfeeding and for 
teens; 4 servings for 
teens who are pregnant 
or breastfeeding.) 



1 cup of milk 

8 ounces of yogurt 

V/2 ounces of natural cheese 

2 ounces of processed cheese 



Fats, Sweets, and 
Alcoholic Beverages 



Avoid too many fats 
and sweets. If you 
drink alcoholic 
beverages, do so 
in moderation. 



1 teaspoon sugar, honey, or other 
sweet spread 

1 teaspoon oil, mayonnaise, or butter 
1 tablespoon salad dressing or cream 
cheese 

1 slice bacon 

2 tablespoons coffee cream or liquid 
whitener 




Meal Ideas 

Commodity foods can fit into any family's way of eating. The meal ideas here show a few examples of how 
eating different combinations of food can be a part of a good eating pattern. 

The key to a good eating pattern is balance. Balance your choice of foods. If you serve foods that are 
higher in fat, sugar, or salt, try to find others to serve that are lower in fat, sugar, or salt. 

The number in the circle is the recipe number in this book. 



Morning 



Hot Cereal Mix ® 


Granola ® 


Better Than Just 


Whole-Wheat 


Cereal Muffins ® 


Milk 


Milk 


Oatmeal ® 


Oatmeal 


Raisin Butter ® 


Orange Juice 


Grapefruit Juice 


Milk 


Pancakes ® 


Fruit Julius (g) 


Toast 


Toast with butter 


Tomato Juice 


Grape Juice 




Sweet Potato 






Syrup @ 




Spread ® 






Orange Juice 





Mid-Day 



Chicken One Whole-Grain Meat Macaroni Tasty Lima Bean Bean and Cheese 

Pot ® Squares @ Cheese Sauce ® Soup ® Tortillas 

f* f \' fr ff ff (f ff rr n fr (r ir fr (r rr fr rr [r \t ir fr fr fr 



"1 1 -1 




n ^ n ^ 


1 ^ 1 1 *t 


4 4 4 « 1 


Carina 
1 dl II Id 




Veaetable 


Whole-Wheat Flour 


Veaetable Salad (2^ 


L^UI 1 l|JIII I^O 


Canned Pineaoole 


Salad (§) 


Tortillas (?) or rs^ 


Fruit Juice with Club 


Pli im 
r lull 1 


Fri lit li lipp with 

1 1 Ull UUIUC Willi 


Anolpsaure 


Cannpri Pparhp^ 

Vydl II IV^VJ 1 ^Clwl iwo 


Soda 


Applesauce ® 


Club Soda 




Milk 




Evening 


Stove-Top 


Cold or Hot 


All Commodities 


Tuna Loaf ® 


Spaghetti with 


Tamale Pie ® 


Macaroni and 


Stew ® 


Spinach 


Vegetable 


Cooked Wild 


Meat Salad ® 


Cornbread 


Hot Spicy Fruit ® 


Sauce (§) 


Greens 


Whole-Wheat Flour 


Grape 


Rice 


Green Leafy Salad 


Cornbread 


Tortilla- 


Dumplings @ 




Honey-Cornmeal 


Cinnamon 


No Fat ® 






Drop Biscuits © 


Applesauce 


Stewed Tomatoes 









Choose snacks that will balance with your other daily food choices. Snacks can come from any food group. 
Snacks to Try: 

■ Tortilla ® or (3) with Raisin Butter @ ■ Green Pea and Cheese Salad @ 
B Whole-Grain Meat Squares (g) ■ Cheese Snack Wafers @ 

■ Fruit Milkshake @ 



Some Available Commodity Foods 

The commodity foods you get are listed here in six different food groups so they are easy to find. The six 
food groups are the same ones you see in the Pattern for Daily Food Choices chart on page 78. 

Next to the name of the food, you will find other information: the package size you take home, the amount 
inside the package, and the number of the recipe the food is used in. 



Food Item Package Size(s) Amount You Get Recipe Number 



Breads, Cereals, and Other Grain Products 

Cereals - Ready to Eat 9, 29, 53, 54, 62 

Different kinds of cereals are available during the year. The amount of cereal 
in the box will depend on the type of cereal. Read the cereal box label. 

Cornmeal 5-pound bag • 16 cups 1, 10, 63, 65 

or 

10-pound bag 32 cups 



Farina 14-ounce box 3 cups 7, 8 

' ^ ^ r r r r r r r r f p r r r r i: r r r r r r 



1 1 T T 1 

Flour, All-Purpose 

Flour, Bread 

Flour, Whole-Wheat 

Macaroni 
Spaghetti 
Rice, White 
Rolled Oats 



T T T T -I T 

5-pound bag 
or 

10-pound bag 

5-pound bag 
or 

10-pound bag 

5-pound bag 
or 

10-pound bag 
1 -pound box 

1 - pound box 

2- pound bag 

3- pound package 



T T 'I ^ 31 ^ 

18 cups 

36V4 cups 
20 cups 

40 cups 

19 cups 

373/4 cups 

472 cups (uncooked) 
472 cups (uncooked) 
5 cups 
I6V4 cups 



<i ^ 4 4 « m 

2, 3, 4, 9, 12, 62, 64, 
69, 70 



2, 3, 4, 7, 8, 9, 10, 11, 
12, 63, 66, 68, 69, 70 



25, 33 
48 

15, 30, 32, 35, 67 

4, 5, 6, 7, 20, 63, 66, 
68 



Rolled Wheat 



10-pound bag 



4874 cups 



4, 6, 66, 68 



Continued 




lUUU llt^lll 




rMIIUUIIl TUU U7C7t 




Fruits 

Canned: 
Mppiesauce 


1 pUUI lU Odl 1 


"1 3/. ii-vo 

1 /4 uups 


14, DO, oy 


Mpncois 


"i r\r\t mri oon 

1 -pouna cdii 


o lo 1 ^ pieces 


1 C C7 CO C7 
lO, O/, DO, D/ 


Fruit Cocktail 


1 -pound can 


1% cups fruit 




Peaches 


1 -pound can 
or 

1 -pound 13-ounce can 


1 Va cups fruit 


13, 57, 60 




2y8 cups fruit 




Pears 


1 -pound can 


6 to 10 halves 


13, 57 


Pineapple 


1 -pound 4-ounce can 


2 cups fruit 
or 

10 slices 


57 








Plums 


1 -pound can 


2 cups halves 


14, 57, 59 



r r r f r r r ^ r r r » » * I r F k k g 



Dried: 
Prunes 

Raisins 

Juice: 
Apple 

Grape 

Grapefruit 

Orange 

Pineapple 

Tomato 



1 -pound package 
1 -pound package 

46-ounce can 
46-ounce can 
46-ounce can 
46-ounce can 
46-ounce can 
46-ounce can 



272 cups 
3 cups 

5% cups 
5% cups 
5% cups 
5% cups 
5% cups 
5% cups 



6,7 

6, 7, 9, 11, 14, 50, 68, 
69 

57, 58 

52, 57, 58, 64 
57, 58, 60 
5, 19, 50, 57, 58 
19, 57, 58 



Continued 



Some Available Commodity Foods (Continued) 



Food Item 


Package Size(s) 


Amount You Get 


Recipe Number 


Vegetables 

Carrots 


1 -pound can 


2 cups 


23, 25, 26, 27, 31, 41, 
42, 49 


Corn, whole kernel 


1 -pound can 


2 cups 


23, 25, 36, 41, 49 


Corn, cream-style 


1 -pound can 


2 cups 


20, 31, 37, 38 


Green Beans 


1 -pound can 


2 cups 


17, 23, 31, 41, 42, 48, 49 


Peas 


1 -pound can 


2 cups 


18, 25, 33, 37, 49 


Potatoes, whole 


1 -pound can 


8 to 1 2 pieces 


22, 31, 38, 39, 41, 42 


Pumpkin 


1 -pound can 


2 cups 


1 1 


Spinach 


1 -pound can 


2 cups 


lb, ou, jy 


Sweet Potatoes 


1 -pound can 


1% to 2 cups 


19, 21, 51 


Tomatoes 


1 -pound can 


2 cups 


17, 23, 24, 28, 29, 33, 
36, 40, 41 , 42, 48 


ipi is r r 


r V p c c 


r r r r r 


1 1 1 ( . r r 



Tomato Sauce 15-ounce can 2 cups 31, 35, 45, 46 

Dehydrated Potatoes 1 pound package 9 cups 8, 16, 26, 35, 39 



Meat, Poultry, Fish, and Alternates 

Beef 29-ounce can 

Chicken 29-ounce can 



Luncheon Meat 
Meatball Stew 
Pork 

Salmon 

Tuna 

Turkey 



30-ounce can 
24-ounce can 
29-ounce can 

15y2-ounce can 
12y2-ounce can 
29-ounce can 



3V2 cups 
3 cups 

3V2 cups 

3 cups 

4 cups 

2V3 cups 

2 cups 

3 cups 



33, 35, 41, 43 

24, 25, 26, 27, 35, 37, 
41, 43 

26, 31, 35, 41 
28, 42 

26, 33, 34, 35, 41, 43, 
63 

25, 29 
25 32 

25, 27, 35, 41, 43 



Continued 




Food Item Package Size(s) Amount You Get Recipe Number 



Dry Beans and Peas 40 



Pinto 
Pink 

Small Red 
Pea (navy) 
Great Northern 
Kidney 
Baby Lima 
Blackeye 


2-pound bag 
^i-pouna uag 
2-pound bag 
2-pound bag 
2-pound bag 
2-pound bag 
2-pound bag 
2-pound bag 


1272 cups cooked 
1^/2 cups cooKea 
1 1 V2 cups cooked 
1172 cups cooked 

13 cups cooked 
1272 cups cooked 
12 cups cooked 

14 cups cooked 




Dry Egg Mix 


6-ounce bag 


172 cups 

(= 6 large eggs) 


4, 8, 11, 20, 27, 28, 30, 
32, 67 


Peanut Butter 


2-pound can 


372 cups 


34, 51, 66, 68 


Peanuts 


12-ounce can 


274 cups 


6, 7, 11, 69 


Vegetarian Beans 


1 -pound can 


2 cups 


36, 61, 69 



S h ^ K S E E E F t C C C L L C f T ( I P' 



Milk, Cheese, and Yogurt 



Dry Milk 


1 -pound 9-ounce box 
or 

4-pound box 


9 cups 
24 cups 


2, 3, 4, 6, 7, 12, 38, 39, 
44, 55, 58, 59, 65, 67, 
68 


Evaporated Milk 


12-ounce can 


172 cups 


30, 32, 37, 38, 56 


Processed Cheese, 
American 


2-pound box 
or 

5-pound box 


8 cups 
20 cups 


16, 17, 18, 24, 25, 26, 
27, 28, 30, 32, 36, 47, 
62, 63 


Fats and Sweets 

Butter 


1 pound 


2 cups 


62, 68 


Corn Syrup 


16-ounce bottle 
or 

24-ounce bottle 


2 cups 


64, 66 




3 cups 




Honey 


24-ounce container 
or 

3-pound container 


2 cups 


6. 68 




4 cups 




Oil 


48-ounce bottle 


6 cups 


11, 70 


Shortening 


3-pound can 


6 cups 


2, 12 



12 



-7' 




How Much or How Many Are There? 



It might help you to know how much food is in the box, bag, or package. Also, when you cook a food, the 
amount you get may be different from what you put into the pot. This list will help take the guesswork out 
of judging amounts of foods. 



1 cup beans, dry 

1 slice bread 

1 pound brown sugar 

1 pound butter or margarine 

1 stick butter or margarine 

1 pound cheese 

1 -pound, 13-ounce can fruit and juice 

1 -pound, 4-ounce can fruit and juice 

1 -pound can fruit and juice 

1 pound flour 

1 cup macaroni, dry 



about 2% cups, cooked 
y4-cup dry bread crumbs 
2 cups 

2 cups or 4 sticks 
y2 cup or 8 tablespoons 
4 cups, grated 
about 372 cups 
about 2V2 cups 
about 2 cups 
4 cups, sifted 
2V2 cups, cooked 



f E p: ^ 1 r r j ^ e ^ 



p ^ ^ IT E r r r r r c ET rr 



1 small onion 

1 medium onion 

1 large onion 

1 pound powdered sugar 

1 pound raisins 

1 cup rice, uncooked 

1 pound sugar 

1 -pound can vegetables 



about Va cup 
about V2 cup 
about 1 cup 
3% cups 
3 cups 

374 cups, cooked 
2 cups 
about 2 cups 




Making Convenience Foods From Commodities 



Convenience foods are foods ready to use at the time you need them. Some of your commodity foods can 
be made into foods almost like store-bought convenience foods. Listed below are some store-bought 
convenience foods that are easy to make from commodity foods at home: 



Store-Bought Convenience Foods 

Frozen Whipped Topping 

Bisquick Mix 

Cream 

Bread Crumbs 



Pancake Syrup 
Shake 'n Bake 
Ketchup 



Commodity Convenience Foods 

Dairy Whipped Topping, recipes 55 and 56 
Master Mix, recipe 12 
Evaporated Milk 

Plain Ready-To-Eat Cereal (crushed, dry 
unsweetened) seasoned with herbs 

Crunchy Toppings, recipe 53 

Grape Juice Syrup, recipe 52 

Crispy Coating, recipe 54 

Catsup, page 93 



n 




Using One Food in Place of Another 



If You Do Not Have: 



Use: 



All-Purpose Flour (1 cup) 



Bread Flour (1 cup) 
Brown Sugar (1 cup) 

Butter or Margarine (1 cup) 



y2 cup all-purpose flour, plus V2 cup whole-wheat flour 
or 

1 cup bread flour (for breads only) 
or 

1 cup plus 2 tablespoons cake flour (for cakes and cookies only) 

V2 cup bread flour, plus V2 cup whole-wheat flour 

1 cup granulated sugar, plus 1 tablespoon molasses, plus V2 
teaspoon baking soda 

1 cup shortening, plus V2 teaspoon salt 
or 

1 cup oil, if the recipe calls for melted butter or shortening 



I [■ !■ [■ \m li 



^ 1 ^ Tl 



Buttermilk or Sour Milk (1 cup) 



Cake Flour (1 cup) 

Catsup or Chili Sauce (1 cup) 

Cornmeal (1 cup) 
Cornstarch (1 tablespoon) 
Cream (1 cup) 
Dry Mustard (1 teaspoon) 



1 tablespoon vinegar or lemon juice, plus enough sweet milk to 
make 1 cup. Stir and let stand at room temperature 5 minutes, 
or 

1 cup plain yogurt 

1 cup all-purpose flour minus 2 tablespoons 

1 cup tomato sauce, plus V2 cup sugar, plus 2 tablespoons 
vinegar (use only in a cooked mixture) 

1 cup farina 

2 tablespoons flour (for thickening only) 
1 cup evaporated milk 

1 tablespoon prepared mustard 



Continued 



Using One Food in Place of Another (Continued) 




If You Do Not Have: 



Use: 



Fresh Egg (1) 

Lemon Juice (1 teaspoon) 
Miilc (1 cup) 

Molasses (1 cup) 
Powdered Sugar (2 cups) 

Raisins (1 cup) 
Rolled Oats (1 cup) 



Va cup dry egg mix, plus cup water. Take out Va teaspoon of 
salt from recipe. 

V2 teaspoon vinegar 

V2 cup evaporated milk, plus V2 cup water 
or 

Vs cup dry milk powder, plus 1 cup water 
1 cup honey 

Using blender, blend 1 cup granulated sugar until it looks like 
powder. 

1 cup prunes, cut up coarsely 
1 cup rolled wheat 



i B @ !■ ra n 



n « n II (■ n II n n n n H (■ 



-1 ^ nl -I Tl *1 *l 

Sugar (1 cup) 



Tomato Juice (1 cup) 

Unsweetened Chocolate 

(1 ounce) 

Vegetable Shortening (1 cup) 
Whole-Wheat Flour (1 cup) 



■ 1 cup corn syrup and take out Va cup liquid from recipe 

or 

■ Add % cup honey and take out Va cup liquid from recipe and add 
V4 teaspoon of baking soda. 

or 

■ V2 cup of honey plus V2 cup of sugar. Take out 2 tablespoons of 
liquid from recipe. If baking, bake at 325°Fi not 350°F 

■ V2 cup tomato sauce, plus V2 cup water 

■ 3 tablespoons cocoa, plus 1 tablespoon oil 

■ Va cup oil 

■ Va cup corn meal, 

or 

■ 1 cup ground rolled oats, 

or 

■ V2 cup all-purpose flour, plus V2 cup whole-wheat flour 




Spices and Other Foods To Have on Hand 



This is a list of spices and other foods you will need at home to make the recipes in this book. 

BEVERAGES 



HERBS and SPICES 


VEGETABLES 


OTHER FOODS 


basil, dried 


hot sauce 


cabbage 


baking powder 


bay leaves 


nutmeg 


celery 


baking soda 


black pepper 


onion powder 


green pepper 


cornstarch 


cayenne pepper 


parsley flakes 


onion 


lemon juice 


chili powder 


salt 


pimiento 


margarine 


cinnamon 


vanilla 




mayonnaise-type 


cloves 






salad dressing 


cumin 






molasses 


curry powder 






mustard 


garlic, fresh cloves 






pickle relish 


garlic, powder 






sugar 


ginger 






vinegar 


green chilies 






Worcestershire sauce 


hot pepper flakes 









club soda 



p p F 



Recipe Index 



-A- 

All Commodities Stew 41 

-B- 

Barbeque Sauce 46 

Bean Dip 61 

Better Than Just Oatmeal 5 

BREAKFAST 

Better Than Just Oatmeal 5 

Cereal Muffins 9 

Cornmeal - Whole-Wheat Muffins 10 

Granola 6 

Honey-Cornmeal Drop Biscuits 1 

Hot Cereal Mix 7 

Pumpkin Muffins 11 

Whole-Grain Meat Squares 63 

Whole-Wheat Flour Tortillas 2 

Whole-Wheat Flour Tortillas - No Fat 3 

Whole-Wheat Oatmeal Pancakes 4 



-G- 

Granola 6 

Grape Dumplings 64 

Grape Juice Syrup 52 

Green Bean Casserole 17 

Green Pea and Cheese Salad 18 

-H- 

Honey-Cornmeal Drop Biscuits 1 

Hot Cereal Mix 7 

Hot Spicy Fruit 13 

Indian Pudding 65 

-L- 

Lunch Box Cookie Bars 66 

-M- 

Meataroni 33 



r r r r r r r c c e r 



-c- 

Cereal Muffins 9 

Cheese Sauce 47 

Cheese Snack Wafers 62 

Cheesy Baked Potatoes and Spinach 16 

Chicken Enchilada Casserole 24 

Chicken One Pot 37 

Cold or Hot Macaroni and Meat Salad 25 

Corn Chowder 38 

Cornmeal - Whole-Wheat Muffins 10 

Crispy Coatings 54 

Crunchy Toppings 

For Vegetables or Main Dish Casseroles . . 53 

For Desserts 53 

-F- 

Farina Dumplings 8 

Fruit Freeze 57 

Fruit Julius 58 

Fruit Milkshake 59 



Meatball Stew Plus 42 

Meat, Cheese, and Potato Pie 26 

Meat Gravy 43 

Milk Gravy 44 

-N- 

No-Fuss Turkey or Chicken Pie 27 

-O- 

Old-Fashioned Rice Pudding 67 

One-Pan Mexican-Style Meat Bake 28 

-P- 

Peanut Butter Oatmeal Cookies 68 

Pineapple or Orange Sweet Potatoes 19 

Plum Applesauce 14 

Porcupine Patties 35 

Pork in Peanut Butter Sauce 34 

Pumpkin Muffins 11 

-Q- 

Quick Potato and Spinach Soup 39 



Continued 



Recipe Index (Continued) 



-R- 

Raisin Butter 50 

Rice and Fruit Pudding 15 

-S- 

Salmon Tomato Loaf 29 

Savory Spinacin Squares 30 

Scalloped Corn 20 

Six In One 31 

SNACKS 

Bean Dip 61 

Better Than Just Oatmeal 5 

Cereal Muffins 9 

Cornmeal - Whole-Wheat Muffins 10 

Fruit Freeze 57 

Fruit Julius 58 

Fruit Milkshake 59 

Granola 6 

Honey-Cornmeal Drop Biscuits 1 



bibibiLit.;.[.LL 



-T- 

Tasty Lima Bean Soup 40 

Tomato Gravy 45 

Top-of-the-Stove Scalloped Potatoes 22 

Tuna Loaf 32 

-V- 

Vegetable Salad 23 

Vegetable Sauce 49 

Vegetarian Bean Fiesta Cake 69 

-W- 

Whipped Topping for Desserts Made With 

Nonfat Dry Milk 55 

Whipped Topping Made With 

Evaporated Milk 56 

Whole-Grain Meat Squares 63 

Whole-Wheat Flour Tortillas 2 

Whole-Wheat Flour Tortillas - No Fat 3 



Plum Applesauce 14 

Pumpkin Muffins 11 

Whole-Grain Meat Squares 63 

Whole-Wheat Flour Tortillas - No Fat 3 

Spaghetti Sauce 48 

Stove-Top Tamale Pie 36 

Sweet Potato Cups 21 

Sweet Potato Spread 51 



Whole-Wheat Master Mix 12 

Whole-Wheat Oatmeal Pancakes 4 

Whole-Wheat Oil Pie Crust 70 

Winner's Party Home Brew 60 



Acknowledgments 



We owe many thanks to individuals and tribes all over the country who sent us recipes for this book. The 
names of those people are listed inside the back cover. 

The following persons were responsible for the preparation of this book: 

Nancy W. Gaston, M.S., R.D., Nutrition and 
Technical Services Division, Food and Nutrition 
Service, U.S. Department of Agriculture and 
Joanne M. Proulx, Chief, Nutrition and Dietetics 
Training Program, Indian Health Service, U.S. 



nutrition workers Darlene Glass, Shirley Marley, 
and Edna Dew. 



Department of Health and Human Services are 
coauthors of this book. 

Jean M. Wirtz, M.S. and Beverly Westmoreland 
provided editorial assistance. 

Special thanks are given to the following persons 
for their special contributions: 

Recipe Testing 

Site #1 - Joanne M. Proulx, Chief, Nutrition and 
Dietetics Training Program, Indian Health Service 
and staff. 

Site #2 - Mark Keely, R.D., Nutritionist, Cherokee 
Nation Donated Foods Program and community 



The nutrient analysis was completed using the 
Recipe Report Program, version 2, developed at. 
the Human Nutrition Information Service, U.S. 
Department of Agriculture. 



Cover design assistance was given by the 
Maryland Chapter of the North American Indian 
Women's Association. 

This is an equal opportunity program. If you 
believe you have been discriminated against 
because of race, color, national origin, sex, age, 
political beliefs, religion, or handicap, write 
immediately to the Secretary of Agriculture, 
Washington, D.C. 20250. 




- r:; r:; c E e & n e 



People and Tribes Who Sent Us Recipes 

All of the people, tribes, and organizations who sent us recipes for this recipe book are listed below. We thank 
all of them for their recipes and cooking ideas. 



Nora Bashian 
Brenda Broussard 
JoAnne Butterbaugh 
Esther Chee 
Marie D. Cooper 
Lois Daike 
Gale E. Dills 
Cris Fogelman 
Loris Freier 



Donna Household 
Chris Howard 
Susan Kunz 
Joan LePebvre 
Nancy Leidenfrost 
Claudia S. Lena 
Kristen McKie 
Patricia S. Mead 
Gail Melton 



Helen Morgan 
Elizabeth Nobmann 
Dorothy Porter 
Ava Rodgers 

Sister Anna Rose Ruhland 

Reba Walker 

Diane Weis 

Miranda Yang-Oshida 



Aberdeen Area Public Health, Indian Health Service 

California Raisin Advisory Board 

Claremore PHS Indian Hospital, Diabetes Program 

Five Sandoval Pueblos, Inc. 

Food Distribution Division, 

Food and Nutrition Service, USDA 
Gila River Indian Community 
National Honey Board 
New York City Department of Health, 

Bureau of Nutrition 



Nutrition and Dietetics Training Program, Indian Health 
Service 

Oklahoma City Area Public Health Service, Indian 

Health Service 
Santa Fe PHS Indian Hospital 
Seattle Indian Health Board 

United Tribes of Kansas and Southeast Nebraska, Inc. 
White Earth Reservation, Food Distribution Program 



-rDDccciDr lODcrrDOcnrrrD cut 



i